It is concerning enough that hypertension in Singapore is common, especially among the elderly. But it is even more concerning because there is a substantial proportion of cases that remains undetected.
Hypertension is known as the ‘silent killer’ as it has no clear symptoms. The only way to find out if you have high blood pressure is to have it measured.
Awareness of Hypertension is crucial in preventing cases of severe hypertensive conditions that could lead to disability or even death. Educating oneself is only the first step. Routine checking of your blood pressure levels as well as committing to lifestyle changes that can greatly reduce health risks due to hypertension.
Hypertension, also known as high blood pressure, refers to an elevated level of pressure of blood pushing against the walls of your arteries. Blood pressure can rise and fall during the day, however constant elevated blood pressure poses a problem.
There are no symptoms of high blood pressure but if it is poorly managed, it can lead to serious medical conditions such as stroke, heart diseases, kidney disease and vascular dementia.
The likelihood of Singapore residents developing hypertension increases with age. From less than 25% for those aged 30-69, it doubles for those within the 60-69 age bracket.
However, studies from the National Library of Medicine also show that the younger generation, mainly those attending university in the 18-40 age bracket, are developing hypertension as well. These are attributed to preventable lifestyle factors such as poor diet.
Being Overweight or Obese
There is a link between high blood pressure and obesity which often entails that significant amounts of visceral fat surround the organs and expand the waistline.
Eating Too Much Salt
Blood pressure is known to rise upon a high amount of sodium intake as the body reacts by trying to dilute the high concentration of salt.
Having a Sedentary Lifestyle
A sedentary lifestyle increases the chances of developing high blood pressure. The lack of physical activity also increases the chances of cardiovascular diseases as well as obesity.
A diet high in salt and fat often found in highly processed foods can increase the chances of developing high blood pressure.
Stress has been linked to high blood pressure. Increased hormones produced in stressful situations lead to a temporary rise in blood pressure. It is unclear if chronic stress can cause long-term effects such as hypertension.
Overconsumption and exceeding the daily limit of alcohol (at most 2 drinks a day) can impact blood pressure.
Tobacco causes a short-term and long-term increase in blood pressure. Quitting smoking can help lower blood pressure as well as improve lung health.
Consuming caffeinated beverages increases blood pressure temporarily. After some time, blood pressure returns to normal levels.
There is a greater risk of high blood pressure for certain conditions such as kidney disease, diabetes and autoimmune conditions.
Medication for contraception, anti-inflammation and others are linked to high blood pressure.
Drugs can also cause severe hypertension such as cocaine, ecstasy and amphetamines.
High blood pressure doesn’t have any clear symptoms and is known as the ‘silent killer’. The only way to know if you have high blood pressure is to have it measured. Blood Pressure is measured in two ways, systolic and diastolic blood pressure. A blood pressure reading is written as 120/80.
Systolic blood pressure is the top number that measures the pressure in your arteries when the heart contracts or beats. High blood pressure reading exceeds a systolic blood pressure of 140.
Diastolic blood pressure is the bottom number that measures the pressure in your artery walls when the heart is relaxed. Blood pressure is considered high when diastolic pressure reads over 90.
Learning to manage high blood pressure is key to living a healthy life. For some cases of high blood pressure, doctors may prescribe medication to manage blood pressure, especially those who are at high risk of developing problems and complications. If doctors think medication is appropriate, taking their medical advice would be the best chance to control high blood pressure.
For others who have high blood pressure, diet and lifestyle changes can help lower your risk for the health repercussions associated with hypertension.
Healthy living begins at home. Making changes in your lifestyle and diet vastly improves your blood pressure levels. For those who need medication, simple changes in your activity levels and food choices will lower high blood pressure as well as create an overall healthier life.
Healthy Lifestyle for Hypertension
Stay Active by incorporating a regular workout routine into your week. Exercising doesn’t only lower your blood pressure but also boosts feel-good hormones and is a great way to alleviate stress. This will also help maintain a healthy weight which decreases your risk of high blood pressure. Avoiding smoking and limiting drinking alcohol intake can make a significant impact on your blood levels as well as overall health.
Healthy Diet for Hypertension
The key to a sustainable and healthy diet is gradually making substitutions, experimenting on alternatives and committing to a healthier approach to food and nutrition.
The DASH diet – Dietary Approaches to Stop Hypertension – is a good basis for what food to eat and which food to avoid to lower your blood pressure levels. It is a simple diet of whole grains, fruits and vegetables, lean proteins and low-fat dairy or dairy substitutes.
The DASH diet recommends avoiding saturated fat which is often found in animal products such as fatty meat, dairy as well as palm and coconut oil. Processed food high in fat, salt and sugar is also to be avoided.
There is no quick way to overcome hypertension. Committing to healthy lifestyle changes through regular exercising and a healthy diet is the best way to manage blood pressure and make a lasting impact on your health. However, incorporating more of the following potassium-rich and magnesium-rich food can provide health benefits that will help in lowering your blood pressure.
Potassium helps kidneys flush salt out of our systems which in turn can lower your blood pressure. Examples of potassium-rich foods are the following:
- Tuna and Salmon,
- Olive oil,
- Flax seeds,
Magnesium, on other hand, helps relax blood vessels, allowing easier passage for blood. Food rich in magnesium includes:
- Whole grains
Dietary and lifestyle changes can begin at home and can make a lasting impact on managing your blood pressure. The following are 15 home remedies in dealing with and managing high blood pressure. However, do apply these with caution as some may have adverse effects on people with kidney problems. For those who have existing health conditions, consult with your doctor before switching your diet or taking supplements.
1. Increasing Potassium Intake
Studies show potassium has a significant effect on improving blood pressure. Potassium can lower your blood pressure for those with hypertension. A healthy diet of natural sources of potassium consists of fruit and vegetables, especially bananas, sweet potatoes, spinach and broccoli and beans.
2. Eat less processed food
Extra salt in the diet comes from processed food and food from restaurants. Additionally, food that is labelled as ‘low fat’ dairy products often compensates with salt and sugar in high amounts.
Choose low sodium alternatives and cut down on processed foods such as deli meats, canned goods, pizza, junk food and other processed snacks to lower salt intake. It can also help cut out excess sugar and refined carbohydrates in your diet which aids in lowering blood pressure.
3. Eat healthy high protein foods
Instead of processed food, opt for high protein and lean meant. Studies show that those who consume a high-protein diet are at a lower risk of developing high blood pressure. High protein food includes fish, salmon, eggs, chicken breast, beef, nut butter, cheese and legumes.
Berries like blueberries are known as ‘superfoods’ and are high in flavonoids. Research suggests that flavonoids can reduce blood pressure and in turn improve cardiovascular health.
Finding ways to reduce stress will be beneficial not only to lowering blood pressure but to your quality of life. May it be through meditation, exploring your hobbies, taking a walk or taking a break from work to watch a good show. It is important to find healthy ways to deal with stress so that it does not impact your health but rather provides you with a chance to take time for yourself.
6. Dark Chocolate
A Harvard study shows that dark chocolate, at least 50% to 70% cocoa, displayed lowered blood pressure in all participants, especially those with hypertension. It can also lower the risk for diabetes and also affect cholesterol. The key however is moderation, as well as choosing dark chocolate that has the lowest amount of sugar and high cocoa content.
7. Cut back on sugar and refined carbohydrates
Food that is high in sugar, particularly fructose, can increase blood pressure, heart rate as well as inflammation and might be worse than salt for people with hypertension.
When it comes to carbohydrates, quality matters. Studies suggest that high-quality carbohydrates are effective in preventing chronic diseases such as hypertension. Meanwhile, low-quality carbohydrates increase the risk for hypertension. Substitute low-quality carbohydrates such as white bread, sweet desserts and white flour with bran, fibre and nutrient-rich carbohydrates.
8. Reduced Alcohol Intake
According to a journal article from the World Journal of Cardiology, Reduction in alcohol intake is effective in lowering blood pressure and may help prevent the development of hypertension.
9. Increase Your Calcium Intake
Regular consumption of calcium can help prevent and treat high blood pressure.
Garlic has shown equal effectiveness in reducing blood pressure in hypertensive patients as anti-hypertensive medications. Garlic and garlic extract supplements have both been long considered to be beneficial to blood pressure.
11. Go Decaf
Caffeine temporarily raises your blood pressure. Drinking decaf can still provide the antioxidant properties of caffeinated coffee, only with 97% less caffeine. This is an ideal alternative for those who are sensitive to caffeine.
Curcumin which is an ingredient in turmeric has anti-inflammatory effects that may improve systolic blood pressure.
Ginger is closely related to turmeric and is shown to have favourable effects on blood pressure. It is full of antioxidants and has medicinal properties that can reduce nausea and aid digestion.
14. Herbal Supplements
It may be beneficial to include herbal supplements in your nutrition however not all of them may be effective. It is important to get advice from your doctor before taking any supplement.
15. Take medication
If your doctor prescribes blood pressure medications to help control blood pressure, it is best to take their advice. Furthermore, incorporating a healthy diet and active lifestyle will benefit not only your blood pressure levels but also your overall health and well being.
For seniors who are dealing with high blood pressure, they may need assistance with managing their medications, sticking to a regular meal schedule of nutritious food as well as engaging in activities to stay active. Home nursing services Singapore and other Elder Care services Singapore are available to cater to their needs.
Maid agency Singapore can provide basic housekeeping services, healthy meals as well as assistance and companionship when they go out on walks. Meanwhile, those who need specialized care can enlist a private nurse Singapore who is trained to provide medical attention, help with medication management as well as guide them through basic exercises to stay active.
Another option is Assisted Living which is an alternative to nursing homes. Assisted living provides 24/7 care, concierge services, housekeeping and meal services. There are also plenty of opportunities to engage in social activities through community building and bonding which helps seniors live a fulfilling life.