Eating to prevent hypertension
Blood pressure is the force of blood against the body’s artery walls. It is measured in millimeters of mercury (mmHg) and recorded as two numbers- systolic pressure (when the heart beats) over diastolic pressure (when the heart relaxes between beats). Both numbers are important.
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Blood pressure rises and falls during the day. But when it stays elevated over time (more than 140/80mmHg), then it is called high blood pressure (popularly referred to as BP by Ghanaians). Your doctor will have to examine you and determine whether you are hypertensive or not.
High blood pressure is dangerous because it makes the heart work too hard and the high force of the blood flow can harm arteries and organs such as the heart, kidneys, brain and eyes.
It often has no warning signs or symptoms and is, thus, referred to as the “silent killer”. High blood pressure can also go undetected for years. Once it occurs, it usually lasts a lifetime. If uncontrolled, it can lead to heart and kidney diseases, stroke and blindness.
So many Ghanaians (approximately one out of four) have hypertension. More people will be developing hypertension, especially, because of bad eating habits, lack of exercise and also because of family history of hypertension.
High blood pressure can be controlled/and prevented if you take these steps:
Maintain a healthy weight
Being overweight and obese increases one’s chances of developing hypertension. This risk is further increased in overweight and obese people who have a family history of hypertension.
Body mass index between 25kg/m2 and 29.5kg/m2 is overweight and BMI greater than or equal to 30kg/m2 is obesity.
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It will be useful if you go and check your BMI, since this will help you measure your risk of developing hypertension; then you will know how to live to prevent it.
Those who have hypertension already and are obese can benefit from better control of BP if they reduce weight.
Be physically active
One of the benefits of doing a daily walk is for the prevention and management of hypertension.
Walking for 30 minutes briskly, skipping, dancing and walking on the treadmill are very good exercises that can help strengthen your heart muscles and then reduce your risk of developing hypertension.
Joining a keep-fit club can really be a motivator when it comes to exercising. Gyms are all over the place and joining one may not be a bad idea at all. There are also indoor video exercises that you can follow to exercise even in your bedroom.
Just choose one of these and help manage your own blood pressure. If you already have hypertension, do not exercise until your blood pressure is brought within an acceptable range and your doctor gives you the go-ahead.
Follow a healthy eating plan
Reducing sodium intake helps prevent hypertension. Sodium is mostly found in common salt, stock cubes (artificial spices which contain monosodium glutamate) and processed foods. Make a frantic effort to avoid these foods.
Some of the processed foods include fruit juices, energy drinks, frozen chicken, among others. Salted foods like koobi, kako, salted beef, salted pig feet, salted tuna, corned beef can also be a major source of sodium in consumers’ diet.
Over-reliance on fried foods, the eating of high-fat foods such as the Ghanaian’s palava sauce and jollof rice, pastries, cakes, fruit juice, soft drinks, among others can be blamed on the increasing prevalence of hypertension in Ghana.
Reduce alcohol consumption
Alcohol abusers are more likely to have increased blood pressure as compared to non-alcohol abusers. Little alcohol intake- quantities up to or less than a unit a day- may not increase blood pressure.
The fear, however, is that most people will not be able to stick to the unit per day alcohol consumption. It is better to avoid alcohol, including red wine.
Alcohol can also be an additional source of calories to people who drink before meals or after meals. This will lead to obesity which is strongly associated with hypertension.
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Do not forget your BP medicine
Take your daily dose of BP medicines. Some people stop taking their drugs when they get introduced to some herbal preparations. Most of these preparations are claimed to have the potency of curing hypertension.
In fact, there is no cure for hypertension so do not be deceived. Stick to your doctor’s prescriptions and only stop if your doctor asks you to.
Know that uncontrolled hypertension today can lead to stroke sometime next year. This can even happen if your blood pressure is so well controlled at the latter date.
To be on the safer side, always stick to a healthy diet and your medications. Eat well and stay healthy.
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The writer of this article is a dietician at Trust Hospital & Clinics. He is also the author of “Your Diet & Your Health Magazine”. For copies, contact Tel: 0244090262, Email: letsconsult@gmail.com, Facebook: LETS Consult Diet Clinic, WhatsApp: 0244090262.