Non-pharmacologic interventions for prevention and treatment of hypertension.
1-Weight loss
Aim for at least a 1 kg reduction in body weight. Expect about 1 mmHg for every 1 kg reduction in body weight.
2- Healthy Diet
Consume a diet rich in fruits, vegetables, whole grains, and low-fat dairy products, with reduced content of saturated and total fat.
3-Reduced intake of dietary sodium
- Switch to low sodium salt e.g. ‘Lo Salt’.
- Optimal goal is <1500 mg/day.
- Avoid foods high in monosodium glutamate (MSG) content. Also avoid high salt food such as crisps and soya sauce.
4- Physical Activity
You should aim to do gentle Aerobic exercise at least 90-150 minutes every week, including activities such as swimming, walking, jogging, running or cycling- Choose your preferred one to lead an active life. Always consult with a medical practitioner before commencing on a new exercise regime.
In addition, you should add Dynamic resistance exercises to your routine, which includes exercises like body squats, climbing stairs, doing knee push-ups or performing bicep curls.
5-Moderation in alcohol and caffeine intake
In individuals who drink alcohol, stop alcohol, or at least reduce consumption to:
- Males: ≤2 drinks daily.
- Females: ≤1 drink daily.
- Stop all caffeine and switch to decaffeinated tea and coffee.
6- Garlic supplements
Take 1 odourless garlic tablet every morning (e.g. from any chemist)
7- Avoid dehydration
Drink plenty of fluids, minimum 1.5-2 l/ day.
If your blood pressure is still high after implementing all these changes for 2 weeks, you are advised to see your GP for further assessment.
