World Hypertension Day

World Hypertension League (WHL) - Theme: "Measure Your Blood Pressure Accurately, Control It, Live Longer"

High blood pressure (hypertension) is a primary health concern in the UAE, affecting a significant portion of the population. Often called the "silent killer," hypertension has few noticeable symptoms but can lead to serious health problems like heart disease, stroke, and kidney failure. This World Hypertension Day (May 17th, 2024), let's focus on awareness and control our blood pressure.

 
Why is Blood Pressure Control Important?

Uncontrolled high blood pressure can cause significant damage to your body over time. But remember, early detection and management are in your hands. They are crucial to prevent complications. The good news is that with healthy lifestyle changes and proper medication (if needed), you can effectively control your blood pressure and live a long, healthy life.

Know Your Numbers:

The first step to managing hypertension is knowing your blood pressure readings. A healthy blood pressure reading is below 130/80 mmHg. This means the pressure in your arteries when your heart beats (systolic pressure) should be less than 130, and the pressure in your arteries when your heart rests between beats (diastolic pressure) should be less than 80. Regularly check your blood pressure at home or visit a healthcare facility for a professional measurement.

Control Your Blood Pressure with these Lifestyle Tips:

• Eat a Heart-Healthy Diet: Focus on fruits like apples and berries, vegetables such as broccoli and spinach, whole grains like brown rice and quinoa, and lean protein sources like chicken and fish. Limit saturated and trans fats in processed foods, salt, and added sugars.  
• Maintain Healthy Weight: Being overweight or obese increases your risk of high blood pressure. Aim for a healthy weight through a balanced diet and regular exercise.
• Reduce Salt Intake: Excessive salt consumption can raise blood pressure. Limit processed foods and added table salt.
• Exercise Regularly: Aim for at least 30 minutes of moderate intensity exercise most days. Exercise helps lower blood pressure and improves overall health.
• Manage Stress: Chronic stress can contribute to high blood pressure. To manage stress effectively, practice relaxation techniques like yoga, meditation, or deep breathing.
• Limit Alcohol Consumption: In recent research, even a single alcohol intake can increase blood pressure. 
• Don't Smoke: Smoking damages blood vessels and raises blood pressure. Quitting smoking is one of the best things you can do for your heart health.
• Get Enough Sleep: Aim for 7-8 hours of quality sleep each night. Poor sleep can contribute to high blood pressure.

Take Action Today! Schedule a Consultation: Talk to your doctor about your blood pressure and develop a personalized management plan.

Let's work together to raise awareness about hypertension and empower individuals in the UAE to take control of their health! You have the power to manage your blood pressure and lead a healthier life.

Let's address some common misconceptions and provide accurate information about hypertension:

• Myth: Using Different Types of Salt
• Fact: Regardless of the variety (sea salt, black salt, pink salt), chemically, all salts contain sodium. Sodium is essential for life, but managing sodium intake is crucial for hypertensive individuals, regardless of the type of salt used.  
• Myth: Exercise Increases Blood Pressure
• Fact: Regular exercise is essential for preventing, treating, and controlling high blood pressure. Aerobic exercise can lower resting systolic blood pressure by 5-7 mmHg, while resistance exercise reduces it by 2-3 mmHg among individuals with hypertension.
• Myth: Complete Elimination of Salt
• Fact: Limiting salt intake is crucial, but complete elimination is unnecessary. Check the sodium content in packaged and processed foods. Instead of excessive salt, use lemon juice, tamarind pulp, onion powder, garlic powder, or amchoor (dry mango powder) to flavor the food.

Healthy Lifestyle Changes:

• Read food labels to monitor sodium content.
• Include fiber-rich foods (whole grains, fruits, vegetables, pulses).
• Consume foods rich in Vitamin B12 (fish, egg, poultry).
• Nuts (walnuts, almonds), ginger, beetroot, pomegranate, and citrus fruits support blood pressure regulation.
• Natural diuretics like kalonji, barley water, cranberry juice, and coriander seeds can help.
• Regular physical activity (walking, running, swimming, dancing, aerobics).

Any questions for our specialist or about this blog email us- at myprime@primehealth.ae

Remember, lifestyle modifications play a significant role in managing blood pressure. Consult a healthcare professional for personalized advice.