FridayOL

World Hypertension Day, marked annually on May 17th, is a crucial reminder for all Kiwis to take charge of their heart health. High blood pressure, or hypertension, is a silent killer – often showing no symptoms until it's too late. But the good news? It's largely preventable and manageable with some simple lifestyle tweaks. This year, let's focus on practical steps you can take to keep your blood pressure in check and protect your long-term wellbeing.

Understanding your blood pressure readings is the first step. Regular check-ups with your GP are essential. They can advise you on your target range and monitor any changes. Don't be afraid to ask questions – knowledge is power!

8 Kiwi-Friendly Tips for Managing High Blood Pressure:

1. Eat a Balanced Diet (Think 'Good Greens' and Lean Protein): Focus on fresh fruits and vegetables (especially those vibrant greens!), whole grains, lean protein like fish and chicken, and low-fat dairy. Reduce your intake of processed foods, sugary drinks, and excessive salt. Think about incorporating more traditional Māori kai like kumara and seafood into your diet – they're packed with nutrients!
2. Get Moving – Even a Little Bit Counts: Aim for at least 30 minutes of moderate-intensity exercise most days of the week. A brisk walk around the block, a bike ride through the park, or even gardening can make a difference. Find something you enjoy so you’re more likely to stick with it.
3. Watch the Salt Shaker: Excessive sodium is a major contributor to high blood pressure. Read food labels carefully and be mindful of hidden salt in processed foods. Try using herbs and spices to flavour your meals instead.
4. Limit Alcohol Consumption: If you drink alcohol, do so in moderation. That means no more than two standard drinks a day for men and one for women.
5. Quit Smoking – For Your Heart and Everything Else: Smoking damages your blood vessels and significantly increases your risk of high blood pressure and other health problems. Talk to your doctor about resources to help you quit.
6. Manage Stress – Find Your Kiwi Chill: Chronic stress can raise your blood pressure. Find healthy ways to manage stress, such as spending time in nature, practicing mindfulness, or pursuing hobbies you enjoy. A spot of fishing or a walk on the beach can do wonders!
7. Maintain a Healthy Weight: Being overweight or obese puts extra strain on your heart. Even a small amount of weight loss can have a positive impact on your blood pressure.
8. Get Enough Sleep: Aim for 7-8 hours of quality sleep each night. Lack of sleep can disrupt hormone levels and contribute to high blood pressure.

World Hypertension Day 2025 is a chance to prioritise your heart health. By adopting these simple lifestyle changes, you can significantly reduce your risk of high blood pressure and enjoy a longer, healthier life. Talk to your doctor or healthcare provider for personalised advice and support. Kia kaha! (Be strong!)