By: Kekekli K. Blamey
Hypertension, or high blood pressure, affects millions worldwide, increasing the risk of heart disease, stroke, and kidney damage.
The good news? You can take control of your health with simple lifestyle changes and dietary adjustments.
The Hypertension Epidemic
- 1 in 5 adults worldwide suffer from hypertension.
- 70% of adults with hypertension are unaware of their condition.
- Hypertension is responsible for 13% of global deaths.
Ways to Avoid Hypertension
Lifestyle Changes
- Get Moving: Engage in moderate-intensity exercise for 30 minutes, 5 days a week.
- Weight Management: Maintain a healthy BMI (18.5-24.9).
- Balanced Diet: Focus on whole grains, fruits, vegetables, lean proteins, and low-fat dairy.
- Hydrate: Drink 8 cups (64 oz) of water per day.
- Stress Less: Practice relaxation techniques like meditation, deep breathing, or yoga.
Dietary Adjustments
- Potassium Power: Include bananas, leafy greens, and sweet potatoes.
- Omega-3 Benefits: Find them in fatty fish, nuts, and seeds.
- Sodium Reduction: Limit sodium to less than 2,300 mg/day.
- Alcohol Moderation: No more than 2 drinks/day for men, 1 drink/day for women.
Regular Check-Ups
- Monitor Blood Pressure: Schedule annual check-ups with your healthcare provider.
- Sleep Tight: Aim for 7-8 hours of sleep per night.
- Take Control of Your Health
- Don’t wait until it’s too late. Start making changes today to protect your heart and overall well-being.
