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Hypertension is defined as blood pressure consistently above 150/90. It is one of the most common diseases of adults. Symptoms include frequent headaches, impaired vision, shortness of breath, nose bleeds, chest pain, dizziness, failing memory and gastrointestinal distress. It has been called "the silent killer" because a person can have hypertension for years yet not know it until an organ is damaged. Thus, the single, most important step people can take against hypertension is to find out if they have it so that early treatment can be taken. This will lead to improved health and higher quality of life.
 
In order to reduce the incidence of hypertension, one needs to lose weight if one is obese. It is a fact that each pound gained requires 200 miles of new capillaries through which the blood must be pumped! Excess body fat especially around the gut area can worsen hypertension. Try to monitor the quality and quantity of the fats you eat. Choose vegetable oils such as olive oil over animal fats like lard. Eat fewer animal products which contain saturated fat as well as cholesterol. But, make sure to use sources of omega 3 fatty acids several times a week such as mackerel, salmon and tuna.

 

'Each pound gained requires 200 miles of new capillaries through which the blood must be pumped'

 
Avoid high salt intake. It can impair the kidney’s ability to regulate blood pressure. This is especially true when potassium and magnesium intake is low. To increase intake of these two minerals, simply eat more fresh fruits and vegetables. Good sources of magnesium are cereal grains, legumes and nuts while potassium can be found in dark green leafy vegetables, bananas and legumes. Limit salt intake to 4.5 to six grams per day (1,800 - 2400 mg sodium). The average diet contains six to 15 gms of sodium. This means a “no added salt” diet. Filipinos may find this difficult since we are very fond of using condiments such as salt, patis, toyo and bagoong. Try experimenting with herbs by mixing and matching them and use as salt substitutes.
 
Avoid high alcohol consumption as well although a glass of red wine a day can prove to be healthy. It is also important to increase physical activity.