Prevent Hypertension: Lifestyle, Diet and Insurance Can Make a Big Difference

The World Health Organisation estimates that approximately 1.3 billion adults aged 30 to 75 worldwide have hypertension. And unfortunately, 46% of these adults are unaware that they have the condition.

Hypertension, also known as high blood pressure, is arguably the leading cause of heart disease and stroke. It is often called a "silent killer" because it usually does not present visible symptoms until an advanced stage. Fortunately, simple lifestyle and diet changes can help prevent and manage hypertension.

In this article, we discuss hypertension, its causes and symptoms, its treatment options, and most importantly, how to prevent it through simple lifestyle and diet changes.

What is hypertension?

Hypertension, in simple terms, is blood pressure that is consistently higher than average. This means that the force of blood against the arterial walls is consistently high. Blood pressure is typically measured in millimetres of mercury (mmHg) and is represented by two numbers.

The top number (systolic) represents the pressure when the heart beats. On the other hand, the bottom number (diastolic) represents the pressure of the heart between beats when at rest. Normal blood pressure is usually around 120/80 mmHg. So, hypertension is diagnosed when the systolic and diastolic pressure consistently measures at or above 140/90 mmHg.

What are the causes of hypertension?

The exact cause of hypertension is often unknown, but several risk factors can contribute to its development. These risk factors include:

• Age: As we age, the risk of hypertension increases.

• Family history: If you have a history of hypertension within your family lineage, you are at a higher risk of developing the condition.

• Obesity: Being overweight or obese puts a strain on the heart, increasing the risk of high blood pressure.

• Sedentary lifestyle: Lack of physical activity can lead to high blood pressure.

• Smoking damages the arteries, increasing the risk of hypertension and other cardiovascular diseases.

• Excessive alcohol consumption: Heavy drinking can raise blood pressure and damage the heart.

• Stress: Chronic stress can contribute to hypertension.

• Health conditions: Conditions such as diabetes increase the risk of hypertension.

 

Genetic factors in hypertension

As mentioned above, hypertension is often influenced by lifestyle and environmental factors and can also have a significant hereditary component.

Genetic predisposition to hypertension is a contributing factor that increases susceptibility. Therefore, at-risk individuals can effectively manage with proactive lifestyle choices and regular health check-ups.

With this knowledge, work closely with healthcare professionals to monitor blood pressure while taking preventive measures to maintain heart health and overall well-being.

Hypertension symptoms

Hypertension typically does not present symptoms until it has reached advanced stages. However, some people may experience headaches, dizziness, shortness of breath, or nosebleeds before a hypertension diagnosis. These symptoms, however, are not specific to hypertension and can be caused by other conditions.

Hypertension complications

If untreated, hypertension may lead to serious health problems such as heart attack, stroke, heart failure, kidney disease, and vision loss.

Hypertension treatment

Several treatment options are available for hypertension, including lifestyle changes, medication, and surgery. The average cost of hypertension treatment in Malaysia ranges from RM50 to RM200 per month, depending on the medication and dosage. However, it is imperative to note that indirect costs are also involved in treating hypertension.

Lifestyle changes such as a healthy diet, regular exercise, and stress management, can effectively and significantly improve this condition. Medication may be prescribed to lower blood pressure if lifestyle changes are insufficient. Surgery is a last resort option in severe cases.

How to prevent hypertension?

Here are some actionable lifestyle and diet changes one can make to help prevent hypertension:

Diet for high blood pressure

A healthy diet rich in vegetables, fruits, lean proteins, whole grains and healthy fats may help prevent hypertension, as can a potassium-rich diet. Foods high in potassium include bananas, spinach, sweet potatoes, avocados, and beans.

Reduce salt intake

Excessive salt intake can raise blood pressure. Thus, limiting salt intake to less than 2,000 mg per day, equivalent to about one teaspoon of salt, is recommended. In addition, avoid adding salt to meals and choose low-sodium options when shopping for food.

Maintain a healthy weight

Being overweight (obese) strains the heart and increases the risk of hypertension. However, maintaining a healthy weight through a balanced diet and regular exercise can significantly reduce the risk of hypertension.

Be physically active

Regular exercise can help lower blood pressure and reduce the risk of hypertension. Aim for at least 30 minutes of moderate-intensity exercise twice a week. Activities like walking, cycling, swimming, and jogging can be effective.

Quit smoking

Smoking damages the arteries and increases the risk of hypertension and other cardiovascular diseases. Quitting smoking can significantly improve overall health and reduce the risk of high blood pressure.

Limit alcohol

Excessive alcohol consumption can raise blood pressure and damage the heart. Refrain from alcohol intake or limit to one drink per day.

Ensure sufficient sleep

Lack of sleep can contribute to this condition. Aim for seven to eight hours of quality sleep each night to promote overall health and reduce the risk of hypertension. Additionally, adequate sleep also helps with weight management.

Learn to manage stress

Chronic stress can contribute to hypertension. Practice stress management techniques like deep breathing, meditation, and yoga to reduce stress and lower blood pressure.

Monitor your blood pressure

Regular blood pressure checks may help identify hypertension early and prevent complications. It is recommended to have your blood pressure checked at least once a year or more often if you have hypertension risk factors. You can also monitor hypertension at home with:

Digital blood pressure monitors

User-friendly, these monitors come with an arm cuff and a digital display. Upon purchase, ensure that it is clinically validated for accuracy.

Smartwatches and fitness trackers

Equipped with built-in sensors, these wearables can monitor blood pressure and related metrics like heart rate. Although not as accurate as a digital blood pressure monitor, they are helpful for continuous monitoring and identifying changes in cardiovascular health.

Mobile health apps

These apps often allow users to track and record blood pressure readings, making it easier to view trends over time.

Insurance for hypertension

Hypertension is a critical illness that can have serious health consequences. It is important to have adequate insurance coverage to protect against the financial burden of hypertension and other critical illnesses.

There are several insurance options available in Malaysia that provide coverage for critical illnesses like hypertension. However, the insurance cost varies depending on the coverage and the individual's health status. Therefore, it is best to get covered before any chronic health conditions show up, as the coverage cost will be much lower.

Prudential offers a variety of coverage options, including critical illness insurance plans that cover conditions such as hypertension and illnesses resulting from it.

Additionally, hypertension is a key factor in determining insurance premiums and coverage options. Effectively managing blood pressure can lead to a reduced likelihood of complications like hypertensive heart disease, stroke and kidney problems.

Therefore, individuals with well-managed hypertension may enjoy more favourable terms in their health insurance plan, such as lower premiums and broader coverage options.

FAQ

Can I get life insurance if I have hypertension?

Yes, but insurance companies consider several factors when determining eligibility and premiums.

1. Blood pressure control

2. Overall health and comorbidities

3. Lifestyle factors

4. Medication and side effects

5. Age and gender

6. History and duration of hypertension

7. Insurance company policies

8. Type of life insurance

Do I need to disclose high blood pressure in my insurance policy?

Yes, it is crucial to disclose hypertension when enrolling in an insurance policy, particularly life or health insurance. This ensures you get an appropriate and valid policy with the required coverage.

Is high blood pressure a ‘heart condition’ for insurance?

Hypertension is generally considered a cardiovascular risk factor instead of a heart condition per se. Insurance companies pay close attention because hypertension increases the risk of coronary artery disease, heart failure, stroke, and other serious health issues.

Can insurance cover blood pressure monitors?

Generally, no, but it also depends on the type of insurance plan one has. Coverage can vary between plans and providers, so check your policy and contact your insurance company for clarification.

How do insurance companies view alternative treatments for hypertension?

Insurance companies typically favour hypertension treatment options with solid evidence. Therefore, check with your insurance provider to understand what treatments are covered under your policy before proceeding with alternative therapies.

Is hypertension a pre-existing condition for insurance?

Yes, hypertension is typically considered a pre-existing condition by insurance providers. Pre-existing means any health issue an individual has been diagnosed with or treated for before enrolling in a new health insurance plan. Some insurance plans have a waiting period for pre-existing conditions. It means a period following the enrollment of a new policy, during which the insurance does not cover treatment.

Does insurance pay for genetic testing for hypertension predisposition?

Whether insurance covers genetic testing for predisposition to hypertension depends on several factors, including the type of insurance plan, specific reasons for testing, and insurance provider policies.

How do insurance policies handle hypertension in conjunction with other conditions like diabetes?

Insurance policies handle such situations with a more comprehensive risk assessment. This is because hypertension and diabetes, when presented together, can significantly increase the risk of severe health complications.

What are the insurance implications for experimental hypertension treatments?

Most insurance plans do not cover treatments that are experimental or investigational. These definitions are based on several criteria, including clinical evidence of effectiveness, health authorities' approval, and medical community recognition as a standard of care.

How common is hypertension in menopause?

High blood pressure is common during and after menopause. Several reasons for this include age, hormonal changes, weight gain, insulin resistance, sleep disturbances, and lifestyle changes.

What is normal blood pressure for a diabetic person?

The recommended blood pressure for most people with diabetes is less than 140/90 mmHg.

A lower reading of less than 130/80 mmHg is sometimes ideal. These targets should be personalised based on the individual's health status.

Regular blood pressure monitoring is essential for people with diabetes. Hypertension management includes lifestyle modifications and, in some cases, medication.

How often should I take my BP if it’s high?

The frequency of blood pressure monitoring depends on several factors. They include the severity of the hypertension, overall health status, and changes in treatment or lifestyle.

Is high blood pressure reversible without medication?

Yes, high blood pressure is reversible, especially in cases where hypertension is lifestyle-driven. It requires strict discipline to see through significant lifestyle changes sustained over time.

Can blood pressure medicine cause long-term effects?

Blood pressure medication could cause side effects, some of which may be long-term. The side effects vary from individual to individual. Weigh these potential risks and benefits with your healthcare provider. 

How does hypertension affect the kidneys?

The kidneys, being highly vascular organs, are particularly susceptible to damage from hypertension. This condition can cause the blood vessels within the kidneys to narrow, weaken, or harden, reducing blood supply and impairing kidney function.

Consequently, the kidneys' ability to filter blood effectively diminishes. This damage often results in proteinuria, where protein leaks into the urine, indicating kidney damage.

Furthermore, hypertension can lead to glomerulosclerosis, where the glomeruli within the kidneys become scarred, further impairing their ability to filter waste efficiently. As the damage progresses, it can escalate into chronic kidney disease, increasing the risk of kidney failure and the need for medical interventions such as dialysis or transplantation.

Is it possible for children to have hypertension?

Yes, it is possible. It is uncommon, but the prevalence of hypertension among children has been increasing.

Several contributing factors include obesity, family history, lifestyle factors, or caused by other medical conditions.

What are the lifestyle modifications for resistant hypertension?

Resistant hypertension means blood pressure that remains above target even with the concurrent use of three antihypertensive agents of different classes, including a diuretic. Lifestyle modifications are crucial when hypertension is resistant to medical treatment, as in the abovementioned scenario. In some cases, additional medication evaluation is required to optimise medication therapy.

How does air pollution cause high blood pressure?

Polluted air, when inhaled, causes inflammation and oxidative stress in the body. This can affect the cardiovascular system.

How does posture affect blood pressure reading?

Blood pressure readings can be significantly affected when taken in different positions. Sitting, standing, lying down, legs crossed, unsupported back, feet, or arm may all produce different readings.

The ideal position for accurate blood pressure measurements is to be seated on a chair with the back supported, feet flat on the floor, and arm supported at the level of the heart. Rest for a few minutes before the reading is taken. Be relaxed and avoid talking during the process.

How to manage hypertension and stress?

As chronic stress contributes to elevated blood pressure, stress management should be part of a comprehensive approach to managing hypertension. This is on top of dietary changes, physical activity, medication and regular medical check-ups.

How is sleep apnea related to hypertension?

Sleep apnea, particularly obstructive sleep apnea (OSA), causes physiological disruptions that increase blood pressure. In sleep apnea, the breathing cycle repeatedly stops and starts during sleep, causing periods of low oxygen levels in the blood. As a result, heart rate increases, which constricts blood vessels.

Besides intermittent hypoxia, as described above, the repeated awakenings and oxygen deprivation increase the activity of the sympathetic nervous system. It increases heart rate and vascular resistance, contributing to elevated blood pressure.

How is primary hypertension different from secondary hypertension?

Primary hypertension, also called 'essential hypertension', is high blood pressure that does not have a known secondary cause. Secondary hypertension is high blood pressure caused by another medical condition or side effect of medicine.

How do I know if my blood pressure machine is not accurate?

One of the best ways to check is to compare blood pressure readings with those taken at a healthcare clinic. Also, ensure that a proper technique is used when taking the reading, including sitting quietly for a few minutes before measuring.

For battery-operated devices, ensure batteries are not weak. Low battery power can affect the accuracy of readings.

Remember to calibrate blood pressure monitors periodically according to the manufacturer's recommendation.

What supplements are good for hypertension?

While some supplements may be beneficial in managing hypertension, keep in mind that supplements should not replace medical treatments. Always consult your doctor before starting any supplements, as they may interact with medications and have side effects or contraindications.

Supplements that are often mentioned in blood pressure management include:

• Potassium

• Magnesium

• Omega-3 Fatty Acids

• Coenzyme Q10 (CoQ10)

• Garlic

• Calcium

• Vitamin D

• L-arginine

• Hibiscus

 

How does potassium help hypertension?

Potassium balances sodium levels relaxes blood vessel walls and regulates nerve signals and muscle contractions.

Potassium is best taken from fresh fruits and vegetables instead of potassium supplements.

Consult your healthcare provider before starting new supplements. The increase in potassium should be carefully monitored. Kidney patients or those on certain medications may be unable to remove excess potassium from the blood.

How does caffeine raise blood pressure?

Caffeine stimulates the nervous system and, at the same time, increases adrenaline production. Caffeine can affect how the blood vessel lining responds to blood flow, constricting blood vessels and thus increasing blood pressure. Additionally, the effectiveness of hypertension medication may decrease.

Each individual's response to caffeine is different. Some may experience increased blood pressure, while others show little to no effect. Monitor your response carefully and adjust your caffeine intake accordingly.

How do I manage pregnancy-induced hypertension?

Also known as gestational hypertension, managing pregnancy-induced hypertension (PIH) is crucial for the health of both mother and child.

Managing PIH encompasses regular prenatal care, monitoring of blood pressure at home, eating a well-balanced diet, engaging in physical activity, stress management, monitoring for preeclampsia and medication.

What is the difference between white coat syndrome and hypertension?

Hypertension is the consistent high blood pressure of an individual. White coat hypertension, on the other hand, is a syndrome where a person's blood pressure readings are higher when taken in a medical setting but regular when taken in a non-medical setting, such as at home. White coat syndrome is believed to be caused by anxiety or stress of being in a medical environment.

Conclusion

Hypertension is a serious chronic illness that affects millions of people worldwide.  Fortunately, intentional and consistent lifestyle and diet changes can help prevent and manage hypertension, including a healthy diet, regular exercise, stress management, and regular blood pressure checks. For financial protection against critical illnesses, consult Prudential today.