Hypertension, commonly known as high blood pressure, is one of the largest contributors to critical cardiovascular diseases. It can increase the risk of severe health complications such as stroke and heart disease. Over time, it may even lead to death if left untreated.

A study published in European Heart Journal Supplements suggested that in some of the rural and urban areas in the Democratic Republic of Congo (DRC), the prevalence of hypertension may reach 30-40%. However, no precise stat is available regarding its nationwide prevalence. Additionally, the rates of hypertension treatment and control are quite low in DRC. Therefore, health experts and doctors at HJ Hospitals suggest a few easy lifestyle changes you can make to manage your high blood pressure and further reduce your risk of other critical health conditions and spend a healthier life.

How Much Blood Pressure is Normal Blood Pressure?

Blood pressure above 90/60 mmHg and below 120/80 mmHg is considered normal. A person is said to be suffering from hypertension when their blood pressure is observed to be above 140/90 mmHg. An elevated blood pressure level i.e. between 120/80 mmHg and 139/89 mmHg can increase the risk for developing hypertension, therefore, this stage is also known as prehypertension. Low blood pressure i.e. below 90/60 mmHg is also concerning since dizziness, lightheadedness, nausea and fainting may occur in this condition as the brain does not receive enough blood, and thus oxygen. The condition can be life-threatening in severe cases.

What Lifestyle Changes Can Help You Manage Hypertension?

• Regular physical activity: Staying physically active can help you fight several health conditions, including hypertension. Studies show that exercise and moderate-intensity physical activity can help increase your heart rate, further improving heart health and blood pressure. However, if you have a sedentary lifestyle, start with practising light-intensity activities and increase the workout intensity and duration gradually.
• Proper BMI: If you are overweight, consider losing some pounds as obesity is known to lead to many health conditions including high blood pressure.
• Healthy diet: Diet is one of the most important criteria that can affect your blood pressure levels. Studies show that a diet low in refined carbohydrates, fat and sugar can help lower your blood pressure, effectively. Additionally, include more potassium in your diet and cut down on salt (i.e. lower your sodium intake) to manage hypertension. Processed foods are also known to elevate your blood pressure levels to an unhealthy level. Thus, avoid canned food items, processed snacks and foods from restaurants.
• No smoking: Smoking has both temporary and long-term adverse effects on your blood pressure levels and overall health. It leads to a temporary but immediate spike in your blood pressure levels and can cause permanent damage as well. Long-term use of tobacco can lead to damaged blood vessel walls, inflammation and narrowing of arteries, all of which can further affect your heart health and blood flow.
• Low-stress levels: Long-term and unhealthy stress levels can elevate your blood pressure. Find ways to relieve stress, like listening to soothing music, reading books, watching light comedies, taking a walk and practicing activities such as deep breathing, meditation, yoga, etc.

The Bottom Line

While hypertension is one of the most common lifestyle health concerns, a large part of the Congolese population is unaware of the threat it poses. The above-mentioned tips can help you regulate your blood pressure, however, note that people suffering from any other health condition should consult a certified health practitioner before modifying their diet and lifestyle. For example, people with kidney disease are often suggested to take a low-potassium diet. So, get your heart health tested at HJ Hospitals at the earliest and get custom health advice for a fit, healthy and happy body!