Introduction
High blood pressure, or hypertension, is often called a “silent killer” because it rarely shows symptoms until serious damage has occurred. In Pakistan, an increasing number of adults—even in their 30s—are being diagnosed with high blood pressure due to unhealthy diets, stress, and lack of exercise. This article explains what hypertension is, why it’s dangerous, and how you can manage or prevent it.
What is High Blood Pressure?
Blood pressure is the force of blood pushing against the walls of your arteries. It’s measured in two numbers:
- Systolic (upper) – pressure when the heart beats
- Diastolic (lower) – pressure when the heart rests between beats
Normal blood pressure: Below 120/80 mmHg
High blood pressure: 130/80 mmHg or above (according to modern guidelines)
Why is High Blood Pressure Dangerous?
If left unmanaged, it can lead to:
- Heart disease and heart attacks
- Kidney failure
- Stroke
- Vision loss
- Memory problems
Hypertension causes slow damage to vital organs—often without obvious signs.
Common Causes in Pakistan
- High salt intake – Salty foods, achar, bakery items
- Lack of exercise – Sedentary lifestyles in cities
- Obesity – Common due to unhealthy eating patterns
- Stress – Financial pressure, job insecurity, family responsibilities
- Smoking and chaalia – Both raise blood pressure levels
- Family history – Genetics can play a strong role
Symptoms to Watch For
Though many people experience no symptoms, some may feel:
- Headaches
- Dizziness
- Nosebleeds
- Blurred vision
- Shortness of breath
If these symptoms appear regularly, consult a doctor immediately.
Prevention and Management Tips
- Reduce Salt
Limit your salt intake to less than 1 teaspoon a day. Avoid salted snacks and instant foods. - Exercise Regularly
Just 30 minutes of walking 5 days a week can help lower blood pressure naturally. - Eat Heart-Healthy Foods
Focus on:- Fresh fruits and vegetables
- Whole grains (atta, brown rice)
- Low-fat dairy
- Omega-3 rich foods like fish, flaxseeds, and walnuts
- Manage Stress
Practice breathing exercises, prayers, or meditation to stay calm. - Limit Tea and Coffee
Too much caffeine can raise blood pressure—keep it under control. - Avoid Smoking and Gutka
These habits directly increase blood pressure and damage blood vessels. - Regular Checkups
Get your blood pressure checked at least once a month—especially if you’re over 35 or have a family history.
Final Thoughts
Hypertension is common in Pakistan, but it doesn’t have to be deadly. With early detection, simple lifestyle changes, and medical advice, it’s possible to control high blood pressure and live a healthy life. Don’t ignore your numbers—monitor, manage, and protect your heart.