Every year on May 17, the world comes together to mark World Hypertension Day, a day dedicated to raising awareness about high blood pressure, often called the “silent killer”. It’s a health condition that affects millions globally and, if left unchecked, can lead to serious complications like heart disease and stroke.
The goal of this day is simple: help people understand how to prevent, manage, and treat hypertension before it takes a toll on their lives.
Here are 5 easy and effective ways you can manage your blood pressure, starting today!
Maintain a healthy weight
Carrying extra weight can put more pressure on your arteries and heart. Even losing a few kilos can make a noticeable difference. Pair a balanced diet with regular physical activity to achieve and maintain a healthy weight.
Eat smart and colourful
Load up on fresh fruits, veggies, whole grains, and low-fat dairy. Cut back on saturated fats and processed foods. A diet rich in potassium, magnesium, and fibre can help reduce your blood pressure naturally.
Move your body
Staying active doesn’t mean hitting the gym for hours. Simple activities like brisk walking, cycling, yoga, or even dancing can do wonders. Aim for at least 30 minutes of moderate activity most days of the week.
Cut excess salt
Salt (or sodium) is one of the major culprits behind high blood pressure. Try to limit your intake to less than 1500 milligrams per day. Read food labels, cook more meals at home, and season with herbs instead of salt.
Say no to smoking & alcohol
Both smoking and excessive alcohol consumption can raise your blood pressure. Quitting smoking and cutting down on alcohol are two of the most powerful steps you can take to protect your heart.
On World Hypertension Day 2025, take a moment to check in with your body, spread awareness, and encourage those around you to make heart-healthy choices too.
Disclaimer: This article is for informational purposes only and should not be considered a substitute for professional medical advice. Always consult your doctor for any concerns or questions regarding your health or medical condition.
