May - June 2006, Livewell Magazine
Keeping Hypertension in check - start by taking salt out of your diet
Monitor Your Blood Pressure Regularly. Hypertension is a silent killer.
Hypertension, often called the silent killer, causes no noticeable symptom. Prevention, early detection and adequate treatment of hypertension are necessary to preserving lives.
OUr blood pressure is not fixed. It varies with time of day or night, physical activity and emotional factors. Therefore, blood pressure has to be taken under resting condition, and on more than one occasion. It is a silent disorder and the only way to detect it is to have your blood pressure checked regularly.
According to the MOH Clinical Practice Guidelines 2005, normal systolic blood pressure should be below 140mm, and diastolic blood pressure should be below 90mm. If you have other concomitant disease such as diabetes, kidney disease, stroke and heart disease the blood pressure should be 10mm lower.
Dr Wong Teck Wee, Consultant Cardiologist from the Singapore Heart, Stroke & Cancer says: "Hypertension often causes no noticeable symptom but can lead to damage of various organs in the body if the blood pressure remains persistently high. It is thus often called the silent killer."
Over years it can lead to damage to the heart and blood vessels, making it more likely that the individual will develop a stroke or heart attack. "Occasionally, especially when the blood pressure is extremely high, the individual may experience headaches, dizziness, or alterations in vision," says Dr Wong.
In nine out of ten cases, there is no definite known cause and it is known as essential hypertension," explains Dr Wong.
Dr Wong adds: "Older people and men are more likely to develop high blood pressure. It also tends to run in families." Although, you may inherit the tendency to get high blood pressure, other lifestyle choices (eating an unhealthy diet, smoking, not exercising) will often determine if you eventually get the disease. the other 10% of high blood pressure cases are due to kidney disease, glandular (hormone endocrine) problems or a side effect of some medications and is called secondary hypertension.
"Every hypertensive patient or person at risk of developing high blood pressure should adopt a healthy lifestyle. This means eating wisely: a diet with reduced salt, low fat and high fibre. You will also need to keep your weight in the healthy range, exercise regularly, not smoke and manage your stress better, " adds Dr Wong.
Occasionally, marginally raised blood pressure goes back to within the normal range when the patient loses weight, exercises more and cuts down salt intake. If these measures are not successful, then drug treatment is necessary. Once medication is started, it is important to continue the treatment, alongside a healthy lifestyle. Treatment for most people is life-long thus commitment and discipline are important.
Prevention
You can adopt these lifestyle measures to reduce your risk of high blood pressure. These lifestyle changes are also important for those who already have high blood pressure.
Lose weight, if overweight
Excess weight adds to strain on the heart. In some cases, weight loss may be the only treatment needed.
Adopt a healthy diet
Dietary adjustments may be beneficial, especially a decrease of sodium in your diet. Sodium intake may have little effect in persons without hypertension but may have a profound effect in those with hypertension. Salt, MSG, and baking soda all contain sodium. Make sure you eat a diet rich in vegetables and fruit and low in fat.
Stay active
Do at least 30 minutes of moderate intensity exercises five or more days a week. You can break up the 30 minutes of exercise a day into 10 minute bouts. As your fitness level improves do vigorous intensity exercise for 20 minutes a day at least 3 times a week for example, jogging or swimming continuous laps. Remember to consult your doctor before you embark on any exercise plan.
Stop smoking
If you are a smoker, stop smoking. Smoking greatly adds to the risk of suffering a heart attack or stroke.
Limit alcohol intake
Keep your alcohol intake to less than 1 or 2 standard drinks a day. Better still, quit drinking!
Check your Blood Pressure Status
You should make it a habit to have your blood pressure checked once a year, even if you have a normal blood pressure. Checks should be more regular if you are over 40 years of age. According to Dr Wong, frequent measurement of blood pressure lowers your risk of developing complications such as hypertension and heart disease as you are constantly aware of your blood pressure. It is important to control your blood pressure to reduce the risk of developing these complications.
Did you know?
A person should take in no more than one teaspoon or 5 g of salt a day. But nine out of ten Singaporeans take almost twice the recommended amount.
The poison called salt
A diet high in salt can lead to high blood pressure?
High blood pressure in turn increases the risk of serious diseases such as heart disease and stroke. If you are planning to reduce sodium consumption> Try these healthy tips from the Health Promotion Board (HPB).
Be a savvy shopper
Look out for food products with the healthier choice symbol. These are lower in sodium content, lower in fat and higher in dietary fibre content. Choose fresh vegetables, poultry and meat over processed cured or pickled foods.
Eat in moderation
The salt content in products labelled 'reduced salt', 'low salt', or lightly 'salted' is lower.
Spice of life
Enjoy the natural taste of foods. Use natural seasonings such as shallot, onion, garlic and ginger, and natural ingredients such as chicken bones, mushroom stalks, soybeans and peanuts instead of stock cubes or other artificial seasonings during cooking.
Use less salt
Use salt sparingly and only at the end of your cooking.
Taste it first
Taste your food before you add salt. If you must add salt, do so sparingly. Buy a salt shaker with smaller holes if necessary or use pepper to flavour your meal instead.
Fresh is Best
People often have the misconception that salt sauces and seasonings are absolutely necessary to make food tastier. Most fresh foods contain glutamate, a natural flavour enhancer. Glutamate-rich foods include meat, poultry, fish and vegetables such as peas, corn, tomatoes and mushrooms. They provide natural flavours without the need to add salt and sauces. Health message brought to you by OMRON. Singapore Heart Foundation |
