28/05/2026
๐๐ถ๐ด๐ต๐ ๐ต๐๐ฝ๐ฒ๐ฟ๐๐ฒ๐ป๐๐ถ๐ผ๐ป ๐๐ต๐ฟ๐ผ๐๐ด๐ต ๐ฝ๐ฟ๐ผ๐ฝ๐ฒ๐ฟ ๐ป๐๐๐ฟ๐ถ๐๐ถ๐ผ๐ป
According to the World Health Organization (WHO), hypertension, also known as high or elevated blood pressure, is a condition in which the blood vessels have persistently raised pressure. As the heart pumps blood, it creates pressure against the walls of the arteries, known as blood pressure. The higher the pressure, the harder the heart has to pump.
Hypertension is a serious condition that significantly increases the risk of developing heart disease, stroke, kidney problems, and other serious illnesses. Things that increase the risk of having hypertension include modifiable risk factors such as an unhealthy diet with excessive salt consumption, a diet high in saturated fat and trans fats, low intake of fruits and vegetables, drinking too much alcohol, not being physically active, and being overweight or obese. Non-modifiable risk factors include a family history of hypertension, age over 65 years, and coexisting diseases such as diabetes or kidney disease.
In the Philippines, according to the 2023 National Nutrition Survey (NNS), the prevalence of elevated blood pressure among adults 20 years old and above is 16.2%. Unhealthy diet and physical inactivity contribute to around 30% of preventable morbidity and mortality from noncommunicable diseases, including morbidity and mortality due to hypertension. Blood pressure is recorded as two numbers; systolic blood pressure is the first (top) number. It measures the pressure in blood vessels when the heart contracts or beats. Diastolic blood pressure is the second (bottom) number. It measures the pressure in the vessels when the heart rests between beats. Hypertension is diagnosed when a person consistently has elevated blood pressure readings taken on two separate days. This means that the systolic blood pressure is 140 mmHg or higher and/or the diastolic blood pressure is 90 mmHg or higher during both measurements.
In some of the studies conducted, the Dietary Approaches to Stop Hypertension (DASH) diet is one of the most recommended, as it offers a flexible and balanced approach that encourages long-term heart-healthy eating.
This diet emphasizes the consumption of fruits and vegetables, whole grains, lean meats, and legumes. It also encourages limiting foods high in saturated and trans fats, such as full-fat dairy products, fatty meats, tropical oils like coconut, palm kernel, and palm oil, pre-packaged snacks, and sugar-sweetened foods and beverages. In addition, sodium (salt) intake should be reduced by using less salt and high-sodium condiments, such as soy sauce and fish sauce, during food preparation and cooking. Limiting the intake of salty snacks and choosing products with lower sodium content can also help lower blood pressure. Moreover, staying adequately hydrated every day is important, as proper hydration supports blood pressure regulation and normal kidney function.
In addition, physical activity can help reduce and manage high blood pressure. The WHO encourages individuals to do at least 150 minutes of moderate-intensity physical activity per week, or 75 minutes of vigorous activity, or a combination of both.
The 10 Kumainments also contain relevant nutrition messages that can help us manage hypertension:
Kumainment 3: Kumain ng gulay at prutas araw-araw.
Kumainment 8: Hinay-hinay sa maaalat, mamantika, at matatamis.
Kumainment 9: Panatilihin ang tamang timbang.
Kumainment 10: Maging aktibo. Iwasan ang alak; huwag manigarilyo.
As we observe this Hypertension Awareness Month, let us be reminded that maintaining a healthy diet and active lifestyle is one of the most effective ways to prevent and manage hypertension. Choosing nutritious foods, reducing excessive salt and unhealthy fat intake, engaging in regular physical activity, and practicing heart-healthy habits can greatly lower the risk of hypertension and other cardiovascular diseases. Through small yet consistent lifestyle changes, we can protect our hearts, improve our overall well-being, and achieve a healthier and better quality of life for everyone. Small and consistent changes today can lead to a healthier heart and a better quality of life for everyone.
(Project Development Officer I Candice Margarette Mongas / [email protected] /09631091098)
References:
American Heart Association. (n.d.). Understanding blood pressure readings. https://www.heart.org/en/health-topics/high-blood-pressure/understanding-blood-pressure-readings
Department of Science and Technology-Food and Nutrition Research Institute (DOST-FNRI). (2023). 2023 National Nutrition Survey.
World Health Organization. (2024). Healthy diet. https://www.who.int/news-room/fact-sheets/detail/healthy-diet
World Health Organization. (n.d.). Hypertension. World Health Organization. https://www.who.int/health-topics/hypertension
World Health Organization. (2025). Hypertension. https://www.who.int/news-room/fact-sheets/detail/hypertension
World Health Organization Regional Office for the Eastern Mediterranean. (2013). Nutrition and hypertension factsheet. https://www.emro.who.int/world-health-days/2013/nutrition-hypertension-factsheet-whd-2013.html
