HOW TO FIGHT THE NUMBER ONE KILLER IN THE WORLD!
Here are few tips to optimum blood pressure control as we journey towards reversing the narrative that Hypertension is the number one killer in the world.
- Eat Right
Strive to eat a balanced diet that contains the 6 classes of food, remember to include healthy portions of fruit and water. Reduce salt intake and NEVER add table salt on prepared food because salty seasoning is an enemy of optimum blood pressure.
- Exercise
Practice daily exercise for at least 30 – 34 minutes. This could be in form of brisk walls, light jogs, skipping etc. Killing the sedentary lifestyle keeps your heart pumping and regulates your blood pressure positively.
- Maintain a healthy BMI range
Simply put, Body Mass Index measures the weight category of a person (underweight, normal weight, overweight, or obese). This can be derived by dividing your body mass (Kg) by the square of your height (M2). See the table below to know your BMI range;
| Category | BMI range (Kg/ M2 ) |
| Underweight | < 18.5 |
| Normal | 18.5 – 25 |
| Overweight | 25 – 30 |
| Obese | > 30 |
- Get a BP Monitor (Sphygmomanometer)
There are several electronic versions that are easy to use and readily available at affordable rates. This will help you be in touch with your blood pressure. We encourage you to open a chart so as to track your progress for easy retrieval.
- Keep Doctor’s appointment regularly
We encourage you to honour your physician’s visit as those visits offer you an opportunity for appraisal and a general wellness check and a look out for co-morbid conditions.
- Deep breaths before you step out of bed
When you wake daily take a moment to consciously breathe in and out, filling your lungs with oxygen and exhaling (as an exercise), this has a very calming effect on the body as well as sets the tone for activities.
7. Cut down on alcohol and caffeine (if you do)
There is need to consciously reduce this when measured against what you currently take until it is negligible or zero level. This will help a great deal with blood pressure control in long term.
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