High blood pressure is a common but dangerous condition that affects many people around the world. However, there is good news: hypertension is largely preventable and controllable through a healthy lifestyle approach.

According to WHO data, hypertension is the main risk factor for cardiovascular disease. Every year 1.6 million deaths occur due to cardiovascular diseases in Latin America, of which around half a million are people under 70 years of age, which is considered a premature and avoidable death.

What is arterial hypertension?

Arterial hypertension, also known as high blood pressure, is a chronic disease in which the force exerted by the blood against the walls of the arteries is too high. It is known as "the silent killer" because it often has no obvious symptoms in the early stages, which can lead to serious complications if left unchecked. High blood pressure equal to or above 140/90 mmHg is considered hypertension.

This disease affects between 20-40% of the adult population in the region and means that in LATAM, around 250 million people suffer from high blood pressure (WHO data).

Risks and triggers

High blood pressure can be caused by a variety of factors. Some of the main risk factors include:

Genetics

Family history of hypertension may increase the risk of developing the disease.
Unhealthy lifestyle

A diet high in sodium, low in potassium, poor in fruits and vegetables, excessive alcohol consumption, smoking and lack of regular physical activity can increase the risk of hypertension.
Age

As we age, blood pressure tends to increase.
Overweight and obesity

Excess weight puts additional pressure on the cardiovascular system, which increases the risk of hypertension.
Underlying medical conditions

Diseases such as diabetes, kidney disease and hormonal disorders can contribute to the development of hypertension.

Promoting healthy living to prevent hypertension

The good news is that many cases of hypertension can be prevented or controlled through the adoption of a healthy lifestyle. Here are some strategies to promote healthy living and prevent hypertension:

Maintain a balanced diet: A healthy, balanced diet is essential to prevent hypertension. Opt for a diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats. Limit consumption of processed foods, high in sodium and added sugars. If you are not sure what type of diet to follow to take care of your health, you can consult a nutritionist.
Reduce salt intake: Excessive salt intake can raise blood pressure. Limit the amount of salt in your meals and read food labels to control your sodium intake. Try using herbs and spices to season your dishes instead of salt.
Maintain a healthy weight: being overweight and obese increases the risk of developing hypertension. Maintaining a healthy weight through a combination of a balanced diet and regular exercise can help prevent high blood pressure.
Engage in regular physical activity: regular exercise not only helps maintain a healthy weight, but also strengthens the heart and blood vessels, reducing the risk of hypertension.
Limit alcohol consumption: Excessive alcohol consumption can increase blood pressure. It is recommended to limit consumption to one drink per day for women and up to two drinks per day for men.
Quit smoking: smoking damages blood vessels and increases blood pressure preacharallelly increases the risk of hypertension. Quitting smoking is one of the best gifts you can give to your health in general and to your blood pressure in particular.
Reduce stress: Chronic stress can contribute to the development of hypertension. Look for ways to manage stress, such as practicing relaxation techniques, meditation, yoga or activities that bring you pleasure and tranquility.
Get regular checkups: It is important to have regular checkups with your doctor to monitor your blood pressure and detect any signs of hypertension in its early stages.

By applying these recommendations, you will be taking proactive steps to take care of your health and prevent hypertension. Your body and your heart will thank you. If you require specialized medical support, at Panama Cancer Clinic we have specialists who can help you with your health care.