ASK THE PHARMACIST | What can I do to keep my blood pressure normal?

According to the World Health Organisation, 46% of adults with hypertension are unaware they have the condition. Hypertension, or high blood pressure, is also called “the silent killer” — it usually presents without symptoms.

Early detection of high blood pressure is critical. If left untreated it can damage your internal organs and increase your risk of heart disease, heart failure and stroke.

The only way to know if you have hypertension is to check your blood pressure regularly. Normal blood pressure is about 120/80mmHg (millimetres of mercury). The top number, or systolic pressure, is the pressure in your blood vessels when the heart beats. The bottom number is the diastolic pressure and measures the force of the blood in your arteries when the heart relaxes between beats.

You can measure your blood pressure at home with a good blood pressure monitor. Choose a model with an arm cuff, instead of a wrist cuff or finger model, which provide less reliable readings.

The cuff should be strapped around bare skin for an accurate measurement. Don’t smoke, exercise or drink caffeine within half an hour of taking your blood pressure. Make sure your bladder is empty. For the best result, sit on a chair that supports your back with your feet flat on the floor and your legs uncrossed. Put your arm on a flat surface at heart level. Stay silent and still — talking or being on your phone can add points to your reading.

Smartphone apps that measure blood pressure are innovative but the accuracy of these readings is questionable.

Hypertension is diagnosed by a healthcare professional when the top reading is equal to or more than 140 and the bottom equal to or more than 90 on two different days.

By making lifestyle changes you can control your blood pressure and it may delay or prevent the need for medication.

Salt is one of the main culprits in hypertension. Limit or avoid additional salt in your diet. Look for new spices and herbs to add flavour to your food. Certain sauces and condiments contain a lot of hidden salt, so make sure you check the label for the sodium content.

Takeaways and fried food generally contain plenty of unhealthy fats and salt, so should be avoided when you have high blood pressure.

Canned, frozen, pickled or cured food contains a lot of salt. Rather choose a variety of fresh fruit or vegetables and eat five portions of these daily.

Abstaining from/quitting smoking will help keep blood pressure low, as will limiting your alcohol and caffeine intake.

It is a good idea to lose weight, if necessary. Even a small amount of weight loss can help with high blood pressure. The size of your waistline is a basic indicator of hypertension risk. In general, men with a waist circumference of more than 102cm and women with a waist circumference of more than 89cm are at risk of high blood pressure.

Aim for at least 30 minutes of moderate exercise every day and try to sit less.

Poor sleep quality and stress can also contribute to hypertension.

Monitor your blood pressure if you have a family history of hypertension, are older than 65 or have coexisting medical conditions such as diabetes or kidney disease.

If your blood pressure remains high despite lifestyle changes, your doctor will prescribe medication. There are various medications available and sometimes a combination of medicines is prescribed. Hypertension is a long-lasting medical condition; take your medication every day and keep trying your best to maintain a healthy lifestyle.

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