Hypertension has been well-known for its ‘invisibility’ yet capable of inflicting devastating damage to the individuals affected should no intervention is given. Hypertensive persons generally would not experience any symptoms but once the blood pressure elevation is getting out of hand, complications definitely would follow and this includes stroke, coronary heart disease or heart attack, heart failure, kidney damage, vascular problems and vision disturbances. Recent statistics have indicated a worrying trend in terms of the prevalence as the percentages of Malaysian people who were diagnosed are increasing since 1996. Before being diagnosed with this silent killer of a disease, it is way better to take things into own hands to avoid it at all cost.

Several precautionary measures can be instilled into your lifestyle in order to prevent yourself from getting hypertension. It is strongly encouraged to start the steps that will be mentioned later as early as possible because most of components involve a huge modification to the lifestyle and some people would need some time to turn it into habits.

  1. Dietary alterations: In country with multiple choices of delicacies, keeping yourself consistent in maintaining a healthy diet may require a true motivation and self-control. However, for the sake your wellbeing, what is needed to be done must be done.  Vegetables, fruits and whole grain have to be included in your daily dishes apart from low-fat dairy products, poultry, beans, fish and vegetable oils. Food that is high in saturated fat such as fatty meats, full-fat dairy products and tropical oils such as coconut and palm oils need to be cut out gradually. One of the alternatives for the tropical oils is olive oil, which contains more benefit than the former. However, the most vital aspect to be remembered is that you must reduce the intake of food that is high in salt. Restriction of salt intake is proven to lower down blood pressure. Diet that is high in potassium, calcium, magnesium, fibre and protein is also highly advised but should you already have any kidney problems, consult your doctor for the amount of potassium that is needed to be taken. For the exact servings of the type of food that have been mentioned, you may refer to DASH eating plan or consult any dietitian.
  2. Exercises and healthy weight: Being overweight or obese has been proven to be one of the contributing factors for getting hypertension. Combining healthy diet and frequent exercises is the only safe way to attain a weight that falls into ideal group in body mass index (BMI). Sweat out at least 150 minutes weekly if moderate-intensity exercises are chosen such as brisk walking and cycling. If you are capable of exercises with higher intensity, such as running with high pace or playing contact sports, then a minimum of 75 minutes per week is good enough. Optimally, reduction of 10% from your current body weight in 6 months is recommended.
  1. Get away from the poison: The chemicals from the cigarette raise the blood pressure and can expose you to a higher risk of getting stroke and heart attack. Distance yourself from the smoke and if you are a smoker, help can be channeled to you so that the addiction stops. Besides that, avoid taking too much alcohol. Men should have no more than 2 drinks per day and for women, only one.
  1. Self-monitoring:  If you can afford a blood pressure measuring device, get one then always check your numbers daily. If not, any clinic or pharmacy offer free measurement of blood pressure and you should pay the visits there frequently. It is better if you can document it for future purposes. Should your blood pressure elevated to more than 140/90 mmHg in one reading, go see your doctor as soon as possible. Learn more at https://www.doctoroncall.com.my/hipertensi 

Hypertension has been well-known for its ‘invisibility’ yet capable of inflicting devastating damage to the individuals affected should no intervention is given. Hypertensive persons generally would not experience any symptoms but once the blood pressure elevation is getting out of hand, complications definitely would follow and this includes stroke, coronary heart disease or heart attack, heart failure, kidney damage, vascular problems and vision disturbances. Recent statistics have indicated a worrying trend in terms of the prevalence as the percentages of Malaysian people who were diagnosed are increasing since 1996. Before being diagnosed with this silent killer of a disease, it is way better to take things into own hands to avoid it at all cost.

Several precautionary measures can be instilled into your lifestyle in order to prevent yourself from getting hypertension. It is strongly encouraged to start the steps that will be mentioned later as early as possible because most of components involve a huge modification to the lifestyle and some people would need some time to turn it into habits.

  1. Dietary alterations: In country with multiple choices of delicacies, keeping yourself consistent in maintaining a healthy diet may require a true motivation and self-control. However, for the sake your wellbeing, what is needed to be done must be done.  Vegetables, fruits and whole grain have to be included in your daily dishes apart from low-fat dairy products, poultry, beans, fish and vegetable oils. Food that is high in saturated fat such as fatty meats, full-fat dairy products and tropical oils such as coconut and palm oils need to be cut out gradually. One of the alternatives for the tropical oils is olive oil, which contains more benefit than the former. However, the most vital aspect to be remembered is that you must reduce the intake of food that is high in salt. Restriction of salt intake is proven to lower down blood pressure. Diet that is high in potassium, calcium, magnesium, fibre and protein is also highly advised but should you already have any kidney problems, consult your doctor for the amount of potassium that is needed to be taken. For the exact servings of the type of food that have been mentioned, you may refer to DASH eating plan or consult any dietitian.
  1. Exercises and healthy weight: Being overweight or obese has been proven to be one of the contributing factors for getting hypertension. Combining healthy diet and frequent exercises is the only safe way to attain a weight that falls into ideal group in body mass index (BMI). Sweat out at least 150 minutes weekly if moderate-intensity exercises are chosen such as brisk walking and cycling. If you are capable of exercises with higher intensity, such as running with high pace or playing contact sports, then a minimum of 75 minutes per week is good enough. Optimally, reduction of 10% from your current body weight in 6 months is recommended.
  1. Get away from the poison: The chemicals from the cigarette raise the blood pressure and can expose you to a higher risk of getting stroke and heart attack. Distance yourself from the smoke and if you are a smoker, help can be channeled to you so that the addiction stops. Besides that, avoid taking too much alcohol. Men should have no more than 2 drinks per day and for women, only one.
  1. Self-monitoring:  If you can afford a blood pressure measuring device, get one then always check your numbers daily. If not, any clinic or pharmacy offer free measurement of blood pressure and you should pay the visits there frequently. It is better if you can document it for future purposes. Should your blood pressure elevated to more than 140/90 mmHg in one reading, go see your doctor as soon as possible.