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Preventing hypertension

There is a good reason why hypertension is often called the ‘silent killer’: many people have no idea they have high blood pressure until they happen to be tested for it. There are no obvious symptoms.

Hypertension makes people highly susceptible to diseases such as stroke and heart disease. The truth of the matter is that 80% of these cardiovascular diseases could be prevented by changing your lifestyle and your diet.

Here are some quick tips on how to achieve this:

Have a blood-pressure check. Find out if you suffer from hypertension. Your GP can do a quick test in the surgery next time you go for an appointment. Many pharmacies also offer blood-pressure testing services at a much lower rate than the cost of a doctor’s visit.

Eat less salt. High salt consumption causes water retention in your body, which puts extra pressure on your kidneys, arteries, heart and brain. The removal of unwanted fluid by your body is a complicated process, which is disrupted by excess sodium.

The World Health Organisation recommends no more than 5g of salt per adult per day, but experts say Australians generally eat much, much more. Up to 60% of our salt intake is hidden in processed foods, and people are often unaware of their high salt consumption. Salt is often used as a preservative or as a taste enhancer.

Cut your salt intake by using more spices, by always tasting food before adding more salt and by cooking foods from scratch rather than using pre-packaged and processed products. Also fall into a habit of checking the sodium content of products your purchase.

Maintain a healthy weight. Obesity increases the risk for hypertension hugely – high blood pressure is twice as common in the obese as it is in people of normal weight. Find a way to reduce your weight.

Stop smoking. Smoking causes stiffness in the arteries, which increases heart disease and stroke risk. In fact, smoking puts pressure on every single organ in the body, not just the heart.

Get some exercise. You don’t have to run a marathon – a brisk half an hour walk every day will do the trick. Numerous studies have shown that even moderate exercise can reduce hypertension levels and lower your chances of having a heart attack.

Drink alcohol in moderation. High alcohol consumption increases your blood pressure. Stick to two drinks a day or less – and try by all means not to have weekend binges.

Find stress relief. Modern living is stressful, and every person needs to find a way to relieve their stress levels. This could be by means of exercise, yoga, doing voluntary work, getting a hobby, learning something new – whatever works for you.

Get these nutrients. Calcium, potassium, magnesium, fish oils and garlic are all thought to prevent or reduce hypertension. Make sure you have enough of these in your diet.

Take your pills. If you have been given medication for hypertension, make sure you take the tablets according to your doctor’s or pharmacist’s instructions. Don’t skip days, and don’t stop taking them of your own accord: remember hypertension as such has no discernible symptoms.
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