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World Hypertension Day

"Be Your Best: Mastering Hypertension Wellness!" 


Did you know that hypertension, or high blood pressure, affects millions worldwide? It's often silent but can lead to serious health issues like heart disease and stroke if left unchecked.

But here's the good news: managing hypertension is within your control! 

Simple lifestyle changes like eating a balanced diet, staying active, and managing stress

can make a world of difference.


Few ways to reduce hypertension:


  • Shedding excess kilos can significantly impact your blood pressure. As weight increases, so does blood pressure, and excess weight can lead to sleep apnea, further elevating it.


Weight loss is a powerful lifestyle change for controlling blood pressure. Even a small reduction in weight can make a big difference—losing just a kilogram (about 2.2 pounds) may decrease blood pressure by about 1 millimeter of mercury (mm Hg).


Additionally, pay attention to your waistline. Carrying excess weight around your waist increases the risk of high blood pressure.


Here's a general guideline:

Men: Waist measurement greater than 40 inches (102 centimeters) puts you at risk.

Women: Waist measurement greater than 35 inches (89 centimeters) indicates a risk.


  • Make regular exercise a priority.

Consistent physical activity can reduce high blood pressure by approximately 5 to 8 mm Hg. It's crucial to maintain an exercise routine to prevent blood pressure from increasing again. Aim for at least 30 minutes of moderate physical activity daily as a general goal.


Exercise is also effective in preventing elevated blood pressure from progressing to hypertension. For individuals with hypertension, regular physical activity can help lower blood pressure to safer levels.


  • Manage stress effectively.

Long-term emotional stress may contribute to high blood pressure. While more research is needed on stress reduction techniques' impact on blood pressure, it's helpful to identify stressors and find ways to reduce stress:


1.Prioritize tasks and avoid overcommitting.

2.Address issues within your control and seek resolutions.

3.Minimize exposure to stress triggers and adjust your schedule if needed.

4.Dedicate time for relaxation and engaging in enjoyable activities.

5.Practice gratitude to alleviate stress and promote well-being.


  • Cut back on salt (sodium).

Even a small reduction in sodium intake can improve heart health and lower high blood pressure by about 5 to 6 mm Hg.


To reduce sodium in your diet:

1.Read food labels and check for its sodium content

2.Minimize processed foods, which are often high in sodium.

3.Avoid adding salt to your meals; use herbs and spices instead.

4.Cook at home to control sodium levels.


 Regular check-ups and proactive management are key to keeping hypertension in check and living our best lives.  Download Assurance by Nanohealth app from your playstore to find the right treatment plan tailored to your needs by our health professionals. 


Let's prioritize our health together! Remember, your well-being matters!

#HypertensionAwareness #HealthyLiving