Hypertension is a silent killer. It remains a significant risk factor for development of congestive heart failures, according to a study published by the US National Library of Medicine, yet many people do not realize their blood pressure is high.
According to the World Health Organization, nearly 23 percent of Filipino adults are hypertensive.
“See your doctor to get your blood pressure checked,” advised Dr. David Wood, president of the World Heart Federation.
He continued, “It’s quick and painless but it could save your life because high blood pressure can be treated and prevented—often by making a few changes to your diet, activity levels, and unhealthy habits.”
Two measurement assess blood pressure: systolic (maximum) and diastolic (minimum). Systolic is the highest level your blood pressure reaches when your heart beats. Diastolic is the lowest level your blood pressure reaches when your heart relaxes between beats.
Normal blood pressure has a maximum of less than 120 and a minimum of less than 80. Maximum of 120 to 139 or minimum of 80 to 89 is prehypertensive. Maximum of over 140 and minimum of more than 90 is high. Maximum of above 180 or minimum of above 110 requires immediate medical attention.
Various factors contribute to the risk, but it affects anyone regardless of age, affluence, gender, or geography. Globally, about one in four adults has hypertension, and it is expected to affect more than 1.5 billion people by 2025, according to The Lancet medical journal.
The World Heart Federation and life insurer Manulife share these four ways to help lower blood pressure.
Stay active. Aim for at least 30 minutes of moderate activity five times a week. Walk, dance, swim, do housework, or play a sport—they all count.
Eat well. Cut down on salt, sugar, fat, and processed foods. Eat at least five portions (handfuls) of fruits and vegetables every day. If you drink alcohol, reduce your consumption.
Stop smoking. Quitting tobacco is the single best thing you can do to improve your heart health.
Control your weight. Being overweight or obese raises your risk of high blood pressure.
