Prevent Hypertension: Simple Lifestyle and Diet Changes that Can Make a Big Difference

The World Health Organisation estimates that approximately 1.3 billion adults aged 30 to 75 worldwide have hypertension. And unfortunately, 46% of these adults are unaware that they have the condition.

Hypertension, also known as high blood pressure, is arguably the leading cause of heart disease and stroke. It is often called a "silent killer" because it usually does not present visible symptoms until an advanced stage. Fortunately, simple lifestyle and diet changes can help prevent and manage hypertension.

In this article, we discuss hypertension, its causes and symptoms, its treatment options, and most importantly, how to prevent it through simple lifestyle and diet changes.

What is hypertension?

Hypertension, in simple terms, is blood pressure that is consistently higher than average. This means that the force of blood against the arterial walls is consistently high. Blood pressure is typically measured in millimetres of mercury (mmHg) and is represented by two numbers.

The top number (systolic) represents the pressure when the heart beats. On the other hand, the bottom number (diastolic) represents the pressure of the heart between beats when at rest. Normal blood pressure is usually around 120/80 mmHg. So, hypertension is diagnosed when the blood pressure consistently measures at or above 140/90 mmHg.

What causes hypertension?

The exact cause of hypertension is often unknown, but several risk factors can contribute to its development. These risk factors include:

Age: As we age, the risk of hypertension increases.

Family history: If you have a history of hypertension within your family lineage, you are at a higher risk of developing the condition.

Obesity: Being overweight or obese puts a strain on the heart, increasing the risk of high blood pressure.

Sedentary lifestyle: Lack of physical activity can lead to high blood pressure.

Smoking damages the arteries, increasing the risk of hypertension and other cardiovascular diseases.

Excessive alcohol consumption: Heavy drinking can raise blood pressure and damage the heart.

Stress: Chronic stress can contribute to hypertension.

Health conditions: Conditions such as diabetes increase the risk of hypertension.

Hypertension symptoms

Hypertension typically does not present symptoms until it has reached advanced stages. However, some people may experience headaches, dizziness, shortness of breath, or nosebleeds. These symptoms, however, are not specific to hypertension and can be caused by other conditions.

Complications of hypertension

If untreated, hypertension may lead to serious health problems such as heart attack, stroke, heart failure, kidney disease, and vision loss.

Hypertension treatment

Several treatment options are available for hypertension, including lifestyle changes, medication, and surgery. The average cost of hypertension treatment in Malaysia ranges from RM50 to RM200 per month, depending on the medication and dosage. However, it is imperative to note that indirect costs are also involved in treating hypertension.

Lifestyle changes such as a healthy diet, regular exercise, and stress management can effectively and significantly improve this condition. Medication may be prescribed to lower blood pressure if lifestyle changes are insufficient. Surgery is a last resort option in severe cases.

How to prevent hypertension?

Here are some actionable lifestyle and diet changes one can make to help prevent hypertension:

Eat a healthy diet

A healthy diet rich in vegetables, fruits, lean proteins, whole grains and healthy fats may help prevent hypertension, as can a potassium-rich diet. Foods high in potassium include bananas, spinach, sweet potatoes, avocados, and beans.

Reduce salt intake

Excessive salt intake can raise blood pressure. Thus, limiting salt intake to less than 2,000 mg per day, equivalent to about one teaspoon of salt, is recommended. In addition, avoid adding salt to meals and choose low-sodium options when shopping for food.

Maintain a healthy weight

Being overweight (obese) strains the heart and increases the risk of hypertension. However, maintaining a healthy weight through a balanced diet and regular exercise can significantly reduce the risk of hypertension.

Be physically active

Regular exercise can help lower blood pressure and reduce the risk of hypertension. Aim for at least 30 minutes of moderate-intensity exercise twice a week. Activities like walking, cycling, swimming, and jogging can be effective.

Quit smoking

Smoking damages the arteries and increases the risk of hypertension and other cardiovascular diseases. Quitting smoking can significantly improve overall health and reduce the risk of high blood pressure.

Limit alcohol

Excessive alcohol consumption can raise blood pressure and damage the heart. Refrain from alcohol intake, or limit to one drink per day.

Ensure sufficient sleep

Lack of sleep can contribute to this condition. Aim for seven to eight hours of quality sleep each night to promote overall health and reduce the risk of hypertension. Additionally, adequate sleep also helps with weight management.

Learn to manage stress

Chronic stress can contribute to hypertension. Practice stress management techniques like deep breathing, meditation, and yoga to reduce stress and lower blood pressure.

Monitor your blood pressure

Regular blood pressure checks may help identify hypertension early and prevent complications. It is recommended to have your blood pressure checked at least once a year or more often if you have risk factors for hypertension.

Insurance for hypertension

Hypertension is a critical illness that can have serious health consequences. It is important to have adequate insurance coverage to protect against the financial burden of hypertension and other critical illnesses.

There are several insurance options available in Malaysia that provide coverage for critical illnesses like hypertension. However, the insurance cost varies depending on the coverage and the individual's health status. Therefore, it is best to get covered before any chronic health conditions show up, as the coverage cost will be much lower.

Prudential offers a variety of coverage options, including critical illness insurance plans that cover conditions such as hypertension and illnesses resulting from it.

Conclusion

Hypertension is a serious chronic illness that affects millions of people worldwide. Fortunately, intentional and consistent lifestyle and diet changes can help prevent and manage hypertension, including a healthy diet, regular exercise, stress management, and regular blood pressure checks. For financial protection against critical illnesses, consult Prudential today.