Researchers from the College of Medicine at the University of Ibadan have found that every year, 1.5 new cases of high blood pressure are diagnosed in Nigeria. The issue with high blood pressure is that it can often be asymptomatic, and if left untreated, can lead to serious conditions like heart disease and stroke.

Although high blood pressure is common, it is manageable by healthcare professionals. It is a chronic condition that can be long-lasting or lifelong.

However, there are lifestyle changes that individuals can make to reduce the risk of life-threatening health complications, such as stroke. Education, awareness, and proactive measures can help individuals stay healthy.

Tips for Making Lifestyle Changes:

1.  Follow a healthy diet: Increase consumption of whole grains, fruits, vegetables, and low-fat dairy, emphasizing the DASH diet.

2. Maintain a healthy weight: Shedding extra pounds and watching waist size can help lower blood pressure.

3. Stay physically active: Aim for at least 150 minutes of exercise per week, focusing on aerobic activities.

4. Limit salt intake: Restrict sodium consumption to 1,500 milligrams per day and be aware of hidden salt in processed foods.

5.  Increase potassium intake: Consume between 3,000 and 3,500 milligrams of potassium daily from foods like bananas, potatoes, spinach, beans, and tomatoes.
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6. Manage stress: Find healthy coping mechanisms such as meditation, yoga, or deep breathing.

7. Moderate alcohol consumption: Limit intake to one drink per day for women and two drinks per day for men.

8. Quit smoking: Smoking raises blood pressure and can make medications less effective.

9. Monitor caffeine intake: Regular caffeine consumption may not impact blood pressure, but occasional intake can cause a temporary spike.

10. Get enough sleep: Aim for at least 7 hours of quality sleep each night to keep your heart and blood vessels healthy.

11. Monitor blood pressure: Regularly check your blood pressure at home or through medical appointments to track progress and ensure it stays within healthy ranges.

Manage additional conditions

Collaborate with your healthcare provider to ensure that any other medical conditions you may have are effectively managed.

High blood pressure is commonly associated with other conditions such as diabetes, high cholesterol, sleep apnea, and thyroid disorders. By addressing these health issues, you can play a key role in regulating your blood pressure levels and overall well-being.