🌿 What Causes Hypertension?
High blood pressure doesn’t just appear suddenly. It builds up from everyday habits and choices:
Eating too much salt (common in salted fish, instant noodles, or processed foods).
Consuming fried and fatty foods regularly.
Being overweight or inactive.
Stress and lack of proper rest.
Drinking too much alcohol or smoking.
Family history of hypertension.
Even if you feel fine, these small habits quietly raise your numbers over time.
❤️ What Hypertension Does to the Body
Constant high pressure wears out your organs like a hose under too much force:
Heart: leads to heart failure, heart attack, or chest pain.
Brain: can cause stroke or memory problems.
Kidneys: may gradually stop filtering waste effectively.
Eyes: can damage blood vessels, leading to vision loss.
Arteries: become stiff and narrow, reducing blood flow.
That’s why checking your blood pressure regularly is vital — prevention starts with awareness.
🥗 How to Control Hypertension
Treatment is a partnership between medicine, diet, and lifestyle.
Your medications help lower pressure, but your daily meals decide how well they work
Think of food as your “first line of defense.”
🍎 The Best Diet for Hypertension
A heart-healthy diet focuses on less salt, more potassium, and balanced meals — similar to the DASH (Dietary Approaches to Stop Hypertension) plan.
✅ What to Eat
Vegetables: kontomire, cabbage, garden eggs, okra, spinach.
Fruits: banana, pawpaw, watermelon, orange, avocado.
Whole grains: brown rice, millet, oats, whole-wheat bread.
Proteins: fish, lean chicken, beans, lentils, soy.
Healthy fats: groundnuts, seeds, olive or canola oil.
Low-fat dairy: unsweetened yogurt or low-fat milk.
🚫 What to Limit or Avoid
Added salt — reduce seasoning cubes and salty snacks.
Fried foods and processed meats (sausages, corned beef).
Sugary drinks and pastries.
Alcohol and tobacco.
Canned soups or instant noodles (high in sodium).
🍽️ Healthy Eating Habits
Taste your food before adding salt.
Choose grilled or steamed meals over fried ones.
Cook with herbs, garlic, ginger, and lime for flavor instead of salt.
Eat smaller portions, especially at night.
Read food labels — look for “low sodium.”
🏃♀️ Lifestyle Changes That Help
Exercise: at least 30 minutes of brisk walking, 5 days a week.
Maintain healthy weight: even losing 5–10% helps lower pressure.
Manage stress: through prayer, relaxation, or talking to someone.
Sleep: aim for 7–8 hours nightly.
Avoid smoking and limit alcohol to special occasions only.
🔬 Important Tests to Monitor
Your doctor or nurse may recommend:
Blood pressure checks: keep it below 120/80 mmHg if possible.
Kidney function test: to ensure healthy filtration.
Cholesterol and blood sugar: since diabetes and hypertension often go together.
Electrolytes: especially potassium and sodium levels.
🌟 In Summary
Hypertension may be silent — but it’s not unbeatable.
With the right mix of medication, diet, and lifestyle changes, you can protect your heart and live a long, active life.
✅ To keep your pressure in check:
Take your medicines as prescribed.
Eat less salt and more vegetables.
Stay active and maintain a healthy weight.
Check your blood pressure regularly.