Hypertension — or high blood pressure — is often called the 'silent killer' because it rarely causes symptoms until serious damage has been done.
The good news is that with the right lifestyle changes and medication, it can be managed effectively. Here are the key things you can do at home:
1. Monitor your blood pressure regularly
Home blood pressure monitors are affordable and easy to use. Aim to check your blood pressure at the same time each day, ideally in the morning before medication.
2. Reduce sodium intake
Most South Africans consume far too much salt. Aim for less than 5g per day — that's less than one teaspoon. Avoid processed foods, fast food, and adding salt at the table.
3. Exercise regularly
30 minutes of moderate exercise most days of the week can lower blood pressure by 5–8 mmHg. Walking, swimming, and cycling are all excellent choices.
4. Limit alcohol and stop smoking
Both raise blood pressure significantly. Quitting smoking is the single best thing most patients can do for their cardiovascular health.
If you've been prescribed medication, take it every day — even when you feel well. Never stop without speaking to your doctor first.