High blood pressure, or hypertension, is often called the ‘silent killer’ because it usually shows no symptoms until it causes serious health problems. Yet, it remains one of the most common conditions affecting people worldwide. Blood pressure refers to the force of blood pushing against the walls of your arteries as the heart pumps. When the pressure stays high, it’s known as hypertension. ApEx spoke to three cardiologists to understand what can be done to prevent high blood pressure and its consequences.
Dr Amrish Thapa, 41
Blood pressure is the force exerted by circulating blood against the walls of the body’s arteries, the major blood vessels responsible for carrying blood throughout the body. It’s measured using two numbers: systolic pressure, which indicates the pressure when the heart beats, and diastolic pressure, which reflects the pressure when the heart rests between beats. Hypertension, or high blood pressure, is a condition in which the pressure in the arteries remains consistently elevated. According to the World Health Organization (WHO), a person is considered hypertensive when their blood pressure consistently measures at or above 140/90 mmHg. Monitoring and managing hypertension is essential, especially for individuals over 40 or those with risk factors. Regular blood pressure checks, routine health check-ups, and awareness of possible symptoms—such as headaches, dizziness, blurred vision, chest pain, or nosebleeds—are crucial. For those diagnosed with hypertension, it’s important to avoid smoking and alcohol, reduce salt intake, lose excess weight, avoid fatty and oily foods, cut down on red meat and dairy, and increase the intake of green vegetables, salads, and fruits. Identifying any secondary causes—such as diabetic kidney disease or vascular disorders—with the help of a doctor is also vital.
Dr Sushovit Dhoj Karki, 31
Hypertension forces the heart and blood vessels to work harder, raising the risk of serious health issues such as heart disease, stroke, and kidney disease. Because hypertension often presents no noticeable symptoms, regular monitoring is essential. This includes checking blood pressure at home using a digital monitor or at a clinic, and attending routine medical check-ups. Awareness of risk factors is also important—being overweight, consuming too much salt and processed food, leading a sedentary lifestyle, having a family history of high blood pressure, experiencing chronic stress, poor sleep habits, smoking, and excessive alcohol consumption all contribute to the development of hypertension. In cases where blood pressure is dangerously high, symptoms like headaches, blurred vision, chest pain, and dizziness may occur.
Preventing and managing hypertension requires lifestyle adjustments. A heart-healthy diet involves reducing salt, processed foods, and alcohol while increasing intake of fruits, vegetables, whole grains, and lean proteins such as fish, chicken, and legumes. Limiting sugar, red meat, fried foods, and canned or fast foods is also beneficial. Regular physical activity—at least 30 minutes a day, five days a week—is recommended, along with maintaining a healthy body weight. Managing stress through meditation, deep breathing, yoga, and ensuring seven to eight hours of quality sleep each night are key to keeping blood pressure under control. It’s also crucial to avoid over-the-counter medications that can raise blood pressure, such as certain painkillers (like NSAIDs) and decongestants, and to consult your doctor before starting any new medication or supplement.
Dr Preshita Banskota, 30
Blood pressure is a measurable, quantitative indicator of health, and the good news is that it can be checked easily. You can monitor it at home using a digital blood pressure monitor, or have it checked at clinics, hospitals, or pharmacies. If you are getting high readings, it is recommended to monitor your blood pressure twice a day—once in the morning and once in the evening—for seven to 10 days. This provides a more accurate average, as blood pressure can fluctuate throughout the day. Always make sure to sit calmly and rest for at least five to 10 minutes before checking your blood pressure, and avoid measuring it immediately after walking or physical exertion.
Preventing high blood pressure is possible with simple lifestyle changes. Eat less salt, stay active, follow a healthy diet, and avoid smoking and excess alcohol. Regularly monitor your blood pressure and track it using a mobile app or journal. People with high blood pressure should know that it is usually manageable with consistent lifestyle changes and, when necessary, medication. Regular check-ups are important to monitor progress, adjust medications, and assess the risk of complications like heart disease, stroke, or kidney problems. If prescribed, medication should be taken as directed and not discontinued without consulting a doctor.
