Mid last month, The Straits Times released an article about the worrying downward health trend of many Singaporeans.
Amongst other things, it also revealed a staggering increase of 50% in people with high blood pressure. The state of health of Singaporeans may be further worsened because of COVID-19’s facilitation of sedentary lifestyles.
High blood pressure is a risky condition that can lead to other complications, like heart damage.
Let’s find out more about it and how you can fight against high blood pressure.
What Is High Blood Pressure?
High blood pressure is also commonly known as hypertension. This condition refers to blood pressure that’s higher than normal consistently.
When you have this condition, it forces the heart and blood vessels to work harder than usual, without the same efficient output.
As time passes, it can damage the delicate tissues situated in the arteries. Bad cholesterol creates plaque in the small tears along the arterial walls, which is the beginning of atherosclerosis.
The more the damage increases, the smaller the arteries become. Gradually, it can lead to conditions like:
- Heart attack
3 Easy Ways to Lower High Blood Pressure
- Lower Your Sodium Intake
Can’t get enough of your favourite Indomie, spicy chips and hotdogs?
Watch what you eat, because these processed foods contain plenty of sodium. While many of us enjoy eating these foods, the sodium in them can cause heart-related conditions and high blood pressure.
Even though there may be differing rates at which people process sodium, it’s worth a shot to see whether cutting back can reduce your high blood pressure.
For example, you can switch out your chips with freshly cut potatoes popped into the air fryer.
- Increase Your Dark Chocolate and Cocoa Consumption
Dark chocolate and cocoa powder are high in flavonoids, plant compounds that dilate the blood vessels.
Eating small amounts of dark chocolate may help to relax your blood vessels and decrease your blood pressure.
You can use non-alkalised cocoa powder that has high levels of flavonoids and no added sugars for the maximum benefits.
- Lose Weight
Just stepped onto the weighing scale and realised that you’ve packed on the pounds?
It may be common in most working people because of their sedentary working lifestyles – sitting at home or at the office. If you’re overweight, losing some weight can effective be in reducing your blood pressure.
This is because it may aid your blood vessels in expanding and contracting better, allowing the left ventricle of the heart to pump blood better.
If you exercise in addition to weight loss, the effects are even more pronounced.
High blood pressure is a condition that can affect anyone, but you can always take measures to reduce your risk for it. If you are already diagnosed with high blood pressure, you can follow the advice we’ve listed above to improve your condition.
In addition, you can engage a house doctor to help you manage it with the appropriate advice. There are many doctors in Singapore who can help, and D&CMed is one provider you can consult.