Nutrition plays a vital role in every disease condition; the nutrition intervention approach is individualized depending on the overall status of the person. In recent years, there is an increasing rate of hypertensive individuals. According to the survey of the Philippines Heart Association (2020) among the hospital-based population, it showed that hypertension has the highest incidences at 38.6% followed by stroke at 30%. In more recent studies on risk factors, urban dwellers were more hypertensive, overweight, obese and with impaired fasting glucose. This is caused by the convenient living of these group of individuals they tend to dine-out and consume ready-to-eat foods that are high in preservatives. Although the genetic predisposition to hypertension is non-modifiable and conveys lifelong cardiovascular disease (CVD) risk, the risk for hypertension is modifiable and largely preventable due to strong influence by key environmental/lifestyle factors.
How to prevent hypertension?
Living a healthy lifestyle can help you prevent hypertension in a healthy range. Preventing high blood pressure will help you reduce risk for heart diseases and stroke which affects productivity of adult lives. Annual health check-up and regular checking of blood pressure (according to the Philippine Heart Association the normal blood pressure reading is 120/80 mm Hg) is important for early detection of the condition.
Here are some healthy tips for your lifestyle and eating habits:
Choose heart-healthy diet. Choose healthy meals and provide snacks options to help control and/or avoid high blood pressure. The Dietary Approach to Stop Hypertension (DASH) is effective in lowering the blood pressure. It is rich in vegetable, fruits, whole grains, lean protein and low-fat dairy products and markedly reduced in refined sugar, saturated fats (chicken skin, edible fats in red meat, butter, lard and other processed fats) and cholesterol.
Minimize sodium intake. Sodium is an essential nutrient and dietary requirement for all. The sodium intake results from the addition during the processing of the products which includes breads, salted meat, canned goods, cereals, pastries and food preparation (fast-food and sit-down restaurants). According to American Heart Association recommendations no more than 2,300 milligrams (mgs) a day including the natural inherent sodium which can be found in natural food.
More potassium intake. Increasing potassium in your diet will result to more sodium so that you will lose through urine and helps control blood pressure. Potassium also helps to ease tension in your blood vessel walls. The recommendation for an average adult is at 4,700 milligram (mgs). Potassium is commonly found in fruits, green leafy vegetables, and even from root crops.
Be physically active and keep yourself at a healthy weight. Physical activity such as jogging and biking for at least 30 minutes can help keep you at a healthy weight and lower blood pressure. For geriatric population walking every day is highly recommended as well.
Do not smoke and limit alcohol intake. Smoking and excessive alcohol intake raises your blood pressure and puts you at higher risk for heart attack and stroke. The average drink for men should be no more than 2 drinks per day and for women no more than 1 drink per day. But if you don’t smoke and drink, better not start, and quitting habits of smoking and drinking will lower your risk for heart disease.
Now that you knew already the causes of hypertension and its consequences, it’s time for you to act now. Eat right and do the things right!
NO II Joanna Marie E. Baltazar
References:
- Carey, R et. al (2018). Prevention and Control of Hypertension: JACC Health Promotion Series. J Am Coll. 2018 Sep 11;72(11):1278-1293, doi: 10.1016/j,jacc.2018.07.008
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6481176/
- Prevent High Blood Pressure
https://www.cdc.gov/bloodpressure/prevent.htm
- Shaking the Salt Habit to Lower High Blood Pressure
https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/shaking-the-salt-habit-to-lower-high-blood-pressure
- How potassium can help control high blood pressure
https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure
- Celebrate Hypertension Awareness Month this May
https://www.pchrd.dost.gov.ph/index.php/events/6360-celebrate-hypertension-awareness- month-this-may
- How to Prevent High Blood Pressure