High blood pressure affects more than one in three adult Singapore residents. If untreated, it can increase your risk of serious problems such as kidney failure, heart disease and stroke.
Learn how to better manage your blood pressure by reading on.
High blood pressure usually does not have any warning signs and many are not even aware that they have the condition. The only way to find out is to have your blood pressure checked.
What is blood pressure?
Blood pressure is the pressure of blood pushing against the walls of the arteries and is measured with two numbers:
- Systolic blood pressure (higher number) measures the pressure in your arteries when your heart pumps blood round your body
- Diastolic pressure (lower number) measures the pressure in your arteries when your heart rests between beats.
A normal blood pressure is less than 120/80 mmHg. Your blood pressure changes throughout the day depending on your activities. However, if your pressure is consistently above the normal, you are at risk of developing high blood pressure if you do not take step to keep it under control.
What causes high blood pressure?
Unhealthy lifestyle choices can put you at increased risk of developing high blood pressure such as not getting enough exercise, high salt and high fat diet and smoking. Certain health conditions such as diabetes and obesity can also increase the risk of developing high blood pressure.
What can I do to reduce the risk and improve management of high blood pressure?
The good news is you can reduce your chances of getting high blood pressure and lower your blood pressure, if it is already high, by making dietary and lifestyle changes. These include:
- Moderate your salt intake and include more fibre-rich food such as wholegrains, fruits and vegetables in your diet. Limit fat intake.
- Cut back on alcohol
- Maintain a healthy weight
- Exercise regularly. Get at least 150 minutes of physical activity each week
- Stop smoking
- Manage stress
In addition to making healthy lifestyle changes, some people may need to take medicine to manage their blood pressure. You should check your blood pressure regularly and talk to a healthcare professional if your blood pressure is not well controlled.
By taking action to lower blood pressure and better manage your blood pressure, you can protect yourself against risks of serious health conditions such as heart diseases and stroke.
References:
- www.cdc.gov
- www.nhs.uk
- www.healthhub.sg
- National Population Health Survey 2020
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