Hypertension: What To Know And Lifestyle Changes To Curb It

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Hypertension, or high blood pressure, is a widespread health concern in Singapore. As per the 2019 Singapore National Health Survey, 1 out of 6 six (15.6%) Singapore residents aged 18 to 74 years reported that they had hypertension — all of which were, at that time, on prescribed medication.

Hypertension is quite a common issue that typically develops among individuals over time, with symptoms not noticeable until several years later. However, even without showing visible signs, one can still have high blood pressure that damages blood vessels and organs.

A brief summary of hypertension

Hypertension develops when arteries (your blood vessels) create resistance to blood flow, narrowing blood pathways. This causes the heart to pump blood with more force, increasing blood pressure.

How do I know if I have hypertension?

As mentioned above, you cannot detect hypertension during the early stages due to the lack of symptoms. However, early detection is essential. For those with a family history of blood pressure, it’s best to monitor yours as early as possible.

Significant changes to your blood pressure should be taken note of, so consult your readings with your doctor. When at home, even providers of telemedicine in Singapore can give you an accurate diagnosis.

What can I do if I have hypertension?

Thankfully, even if you are diagnosed with hypertension, you can lessen and curb harmful symptoms by sticking to some specific lifestyle changes.

  • Develop a diet that’s good for the heart

A heart-healthy diet is essential to reduce the risk. Cut down on fatty foods, red meats, fried and cholesterol-heavy foods, and salty foods (salty foods contain sodium). Limit food with refined sugars as well.

In turn, add fruits and vegetables to your diet. Whole grains and lean proteins like fish will also be able to substitute meats and dairy.

  • Quit smoking and limit alcohol consumption

Tobacco can damage internal body tissues, including the arteries that deliver blood across the body. Excessive alcohol consumption can also heighten blood pressure. That is why doctors may advise smokers with hypertension to quit smoking.

  • Increase physical activity

Living a sedentary lifestyle increases the risk of hypertension, while exercise naturally lowers it. A well-exercised body can strengthen your cardiovascular system, allowing your heart to pump blood with less internal pressure. Make sure to exercise in reasonable amounts and do not overdo it.

  • Reach an optimal weight

If your doctor recommends it, set weight loss goals. Follow through on exercise habits and use an appropriate body-mass index to help decrease blood pressure.

  • Manage stress

Avoid exacerbating hypertension with stress. When you do experience stress symptoms, release it through healthy, productive ways. Meditation, deep breathing, massages, or yoga are excellent activities for not just hypertension relief, but also for mental health.


Since hypertension is hard to detect, it’s advised to monitor blood pressure regularly to catch early signs. Should you catch the slightest symptoms and suspect it is related to hypertension, it is better to be safe than sorry. Hence, in this case, you should contact providers of telemedicine in Singapore for a check-up and diagnosis.

Should you be unable to visit a clinic in person, the MyCLNQ app is here to help you by connecting you to a professional immediately. Download the app today for easy access to various health services, such as online medical consultation and virtual ART test in Singapore.

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