Hypertension, commonly known as high blood pressure, affects an estimated 1.28 billion adults worldwide, with nearly two-thirds living in low- and middle-income countries.
Of these individuals, 46% are undiagnosed, and only about 21% have it under control.
For this reason, high blood pressure is often called a "silent killer" because it can lead to life-threatening complications like heart disease, stroke, and kidney failure without showing noticeable symptoms.
That is why taking steps to lower the risk of hypertension is important for maintaining good heart health.
Understanding High Blood Pressure
High blood pressure occurs when the force of blood against your artery walls is too high.
When one has high blood pressure, the person is exposed to serious health problems such as heart attacks, strokes, and damage to the kidneys and eyes.
Here are different factors that increase one's risk of developing high blood pressure:
1. Age and Genetics
People over 65 years and those with a family history of hypertension are at greater risk.
2. Lifestyle
Poor diet, lack of physical activity, obesity, and excessive alcohol consumption can also lead to high blood pressure.
3. Current Health Conditions
Diseases like diabetes and chronic kidney disease can elevate blood pressure.
How to Reduce the Risk of High Blood Pressure
There are certain things you can do to reduce the risk of high blood pressure. They include:
1. Consuming Heart-Healthy Diets
One of the most effective ways to lower your blood pressure is by improving your diet.
The DASH diet (Dietary Approaches to Stop Hypertension) is specifically designed to reduce high blood pressure. It talks primarily on:
- Reducing Salt Intake: Excessive salt can lead to water retention, increasing blood pressure.
- Eating More Fruits and Vegetables: These foods are rich in potassium, which can help balance sodium levels and reduce blood pressure.
- Limiting Saturated Fats: Reduce your intake of red meat and full-fat dairy products to help lower cholesterol levels and improve heart health.
2. Stay Physically Active
Regular physical activity can significantly reduce your risk of developing high blood pressure. Engaging in at least 150 minutes of moderate exercise, such as walking or swimming, every week can lower systolic blood pressure by 5-8 mmHg.
3. Limit Alcohol Consumption
While moderate alcohol consumption may have some heart health benefits, drinking too much can raise blood pressure.
To reduce your risk, men should limit their alcohol intake to no more than two drinks per day, and women should have no more than one.
4. Manage Stress
Stress can contribute to high blood pressure and while you can’t avoid stress entirely, realistically speaking, you can opt for healthy ways to manage it such as practicing yoga, meditation, or deep breathing exercises.
5. Quit Smoking
Smoking causes immediate increase in blood pressure and damages blood vessels over time. Quitting smoking reduces the risk of hypertension and improving overall heart health.
Final Remarks
Managing your risk of high blood pressure is a lifelong commitment that requires both lifestyle changes and regular medical monitoring. By adopting a heart-healthy diet, staying physically active and limiting alcohol, you can reduce your risk and improve your overall heart health.