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What is high blood pressure anyway?
What’s Behind High Blood Pressure?
Most of the time, doctors can’t point to a single culprit when a person’s blood pressure climbs. In fact, a whopping 95 % of hypertension cases have no clear cause. The remaining 5 % tick off a few suspects: kidney trouble, a narrow artery, hormonal hiccups, or the side‑effects of certain meds.
Common “Suspects” You Might Run Into
- Kidney disease – The kidney’s plumbing system can get clogged.
- Blood vessel narrowing – Like a maze that’s too tight for circulation.
- Hormonal imbalance – The body’s chemistry might scream “pressure, increase!”
- Medication side‑effects – Some prescriptions can push numbers up.
Who’s at Risk? The “Who’s-There” Checklist
- Age – The body’s middle‑aged remix.
- Family history – Genetics sometimes take the reins.
- Obesity – Extra pounds can load the system.
- Diabetes – Sugar highs can throw a wrench into the gears.
- Sedentary lifestyle – If you’re a couch potato, the blood might slow down.
- High‑salt diet – A dash of too much sodium can buoy the numbers.
- Excessive alcohol – Beer, wine, or whiskey can give the heart a jolt.
- Smoking – Nicotine’s a small-time villain.
- Stress – The mental load that sends the pulse racing.
So, if you’re feeling the pressures of any of these factors, it might be worth a check‑up. Keep your lifestyle in check, stay active, and toss out a little extra salt – it could help keep those numbers down!
How can I manage my blood pressure?
Smaller Swirls to Big Gains: Taming Your Blood Pressure
Blood pressure can feel like that restless roommate who never knows when to leave—one minute you’re fine, the next it’s a surge. Luckily, a few lifestyle tweaks can put that no‑good citizen in check. Below are some bite‑size habits that pack a punch.
1. Treat Salt Like an Unwanted Guest
The salt shaker is the biggest, most notorious villain in the room. Each pinch raises pressure levels like a bad Seinfeld episode—nothing good comes from that. Cut back on the sodium by:
- Flavoring meals with herbs, lemon zest, or pepper instead of the regular brine.
- Choosing low‑salt or “no‑salt‑added” versions of sauces, broths, and ready‑meals.
- Reading labels like a detective—look for sodium concentration and length of the product.
2. Get Moving (Yes, Even the Couch‑Gabby)
Exercise is like a magic spell that lowers blood pressure. Even a brisk 20‑minute walk each week can shake things up.
3. Keep the Scale in Check
Extra pounds = extra tension on your blood vessels. Losing even a modest 5‑10% of body weight will often make your numbers look happier.
4. “Sip” Less Alcohol (or Don’t Sip at All)
Too much booze is a party crasher—miniature versus huge drinks make a difference.
5. Watch Your Stress (Because It’s a Burger Tamer)
From deep breathing to listening to your favorite riffs, calm mind = calm heart.
Quick Reminder
Combine these habits, and you’ll see a noticeable boost. One way to track progress is to measure blood pressure at home weekly—boldly moments that show you’re on the right track.
Remember, the most significant improvement often comes from the simplest change: cutting down that salt shaker from your kitchen aisle. After all, the fewer sodium “villains” in your diet, the less drama your heart has to stage.
Keep Your Salt on a Short Lease!
Table salt is the party starter that packs a 40% sodium punch—vital for living, but a sneaky spoiler if you overkill it. Sodium keeps our fluids in balance, sends those electric nerve signals, and keeps muscles moving. Yet, too much of a good thing means you’re looking at all‑that‑you’d‑wear‑your‑face‑up‑to‑a‑knee‑high‑blood‑pressure.
Where Does the Sodium Sneak In?
Believe it or not, most of that sodium lives in the food we add during cooking or those extra sprinkling moments. Natural foods already contain sodium, but the heavy hitters come from:
- Hidden clan in sauces, stock cubes, and seasoning powders
- Preserved pals – ham, luncheon meats, sausages, salted eggs, and salted fish
- Sheer, saucy shouting in restaurant dishes
Quick Wins: Cool Down the Salt
Bob the salt shaker aside and slash that extra salt with a simple trick:
- Limit the table salt shaker to your “just enough” budget.
- Cut back on sauces and seasonings.
- Skip the pricey preserved meats.
- Adopt the flavor squad—ginger, garlic, onions, chili, cinnamon, parsley, lemon, vinegar.
- When eating out, ask fewer drizzle’s of sodium‑hunger‑fuel. Say no to the gravy rainbow.
- Fresh, natural foods win the salad game.
Home Cooking Is Your Best Friend
Forget that “I’m too lazy to cook”—you’re in the right kitchen to control ingredients. Just remember:
- Steaming, grilling, baking, boiling—basically, keep the oil out of the equation.
- Lean meats rule: skinless chicken or fish, but keep the visible fat away. Save the fatty bits for your cartoon lab bacon.
- Whole grain, low‑fat dairy, beans, nuts, seeds: they’re the squad that boosts fiber and keeps your gut on a roll.
- Drop the sunset fats found in red meats, junk food, and greasy fast‑food.
Balance Beats the “Salt Attacks”
The grand recipe for a happier you involves mixing a rainbow of foods:
- Whole grains: brown rice, wholemeal bread, oats.
- Vegetables & fruits: eat freely for essential minerals & fiber—your future future self will thank you.
- Low‑fat dairy, beans, nuts, seeds: body‑nutrient powerhouses.
- Cut down on the total & saturated fats that tango in your meals.
Weight & Walk Your Way
Body weight is the unsung hero of blood pressure control. Keep the energy intake and output in check—because you’ll thank yourself when the blood pressure dips.
Drop the Pounds, Keep the Heart Happy
Did you know that a few extra kilos can make your blood pressure throw a tantrum? Let’s kick that trouble in the rear!
Why the Number Game Matters
- Target BMI < 23 kg/m² to give your heart a break.
- Keep your waist below 90 cm (men) or 80 cm (women, Asians).
Achieving those numbers isn’t a magic wand; it’s a low‑calorie diet + regular exercise combo.
Whoops, Don’t Blame the Beers
Alcohol can tug the blood pressure dial up. If you’re a drinker, remember the safe zone:
- Men: no more than 2 units/day.
- Women: 1 standard drink/day.
“One unit” usually means a 220 ml can of beer, a 100 ml glass of wine, or a 30 ml shot of spirits.
Smoke? No Way!
Kind of a no‑go for your heart. Quit smoking—your blood vessels will thank you.
So, ditch the extra weight, sip wisely, and let those embers die. Your heart will love the change!
Smoking: A One‑Ticket Ticket to Trouble
Think you’re just smoking a puff? Think again. The habit can open the doors to a whole hallway of health scares: from high blood pressure and heart disease to chronic lung problems, asthma, reduced fertility, hip fractures, stillbirths, and a hefty dose of cancer.
If the cravings are a stubborn guest, rent a medical buddy—talk to your doctor and let them help you send that smoke signal home.
Get Moving: It’s Not Just for Couch Potatoes
- Keep the heart in check—regular exercise reduces the chance of high blood pressure and heart disease.
- Lower the diabetes risk—active folks are far less likely to lock into the diabetes door.
- Beat obesity and cancer—physical activity is your personal defense line.
- Save your bones and muscles—stamina, strength, and posture all get a boost.
- Stay on your feet—regular workouts improve balance and coordination, curbing falls.
- Feel happier—exercise is like a mood enhancer that cuts stress and anxiety.
In short, hit the gym? Not needed. Just hit the pavement. A quick 150 minutes a week does the trick. And no, you don’t have to schedule a gym slot or reserve a time slot. You can get moving anywhere, anytime.
Practical examples:
- Take the stairs instead of the lift—every floor is a cardio win.
- Do household chores like sweeping or mopping—your footwork isn’t going to question you.
- Park away from your destination—step onto a brisk walk for the rest.
Have a chat with your doctor, and they’ll tailor a plan that fits your lifestyle—fewer limitations, more freedom.
Article contributed by Dr. Chew Chun Yang, family physician at Parkway Shenton, Serangoon.
