Hypertension – or high blood pressure – increases your risk of developing many serious and potentially life-threatening health problems, such as heart disease, stroke and kidney disease. This is especially disturbing, given the fact that in most cases, hypertension is manageable and even preventable.

In light of World Hypertension Day (17 May), a day that aims to create awareness and education around hypertension, Deepa Jaga from Metropolitan’s health division provides advice on how to prevent, detect and treat this disease.

ONE teaspoon a day: A healthy, balanced diet can go a long way in keeping your blood pressure down. Stock up on fresh fruits and vegetables (especially those high in potassium like bananas), and avoid foods high in unhealthy fats and sugars. Salt is a major contributor to high blood pressure – so reduce your salt intake to no more than one teaspoon per day, by avoiding processed foods and using herbs to add flavour to dishes.

TWO tests at the least: Given that this is a ‘silent’ disease, with virtually no symptoms, it is critical that you test yourself for hypertension at least two times a year, by checking your blood pressure levels. You can visit your local clinic, doctor, nurse’s office, or pharmacy to receive a quick and painless blood pressure test.

THREE changes for life: The earlier you are able to diagnose this disease, the earlier you are able to treat it. Regardless of what medications your doctor prescribes, you will need to make three major lifestyle changes – that is losing weight, eating a healthy diet (avoiding cigarettes, alcohol and salt) and regular exercise. It is important that you maintain these lifestyle changes.

Get physical FIVE times a week: Obesity increases your risk of high blood pressure, while physical activity can greatly reduce it. Regular exercise and maintaining a healthy body weight is key to keeping your blood pressure levels in check. Aim to do at least 30 minutes of moderate-intensity exercise, such as a brisk walk or bicycling, five times a week.