Healthy Ways to Prevent Hypertension

Healthy Ways to Prevent Hypertension

Gert Coetzee, pharmacist and diet pioneer who founded The Diet Everyone Talks About comments on hypertension and the healthy ways in which you can prevent it.

Hypertension – also known as high blood pressure – is defined as a short-lived or chronic rise of the blood pressure in the arteries. Hypertension occurs when the blood pressure reaches above 140/90, with normal blood pressure is defined as being below 120 (maximum pressure)/80 (minimum pressure).

This chronic disease is the major risk factor for heart diseases, strokes, kidney and even eye diseases. Research that an estimate of 1,3 billion people worldwide has hypertension and that in 2015, 1 in 4 men and 1 in 5 women had hypertension. Hypertension can also burst or block arteries that supply blood and oxygen to the brain, causing a stroke.

The common two types of hypertension:

  • Primary hypertension, which is called essential hypertension is when there is no known cause for your high blood pressure. This is the most common type of hypertension which usually takes months or even years to develop, resulting from your lifestyle, environment and body changes.
  • Secondary hypertension is when a health problem is the cause of your high blood pressure like kidney problems, sleep apnea, thyroid or adrenal gland problems and from other medicines. ₁

Many people with high blood pressure do not experience symptoms – which is why hypertension is called the ‘silent killer’—this why it is essential to have your blood pressure checked regularly.

Severe and common hypertension symptoms like headaches, nosebleeds, shortness of breath, dizziness, fatigue, nausea, vomiting, confusion, anxiety, chest pains and muscle tremors can occur. Variable risk factors include unhealthy diets (excessive salt consumption and low intake of fruit and vegetables).

Hypertension is a chronic disease with no cure, but it can be prevented and managed by your lifestyle and dietary changes. If you are overweight, it is important to lose weight to help prevent the disease adds Gert.

Below he lists some hints and tips on how to reduce your risks of getting hypertension:

  • Reducing your salt intake to less than 5g daily.
  • Eating more fruits such as berries, bananas, kiwis and watermelons. You should also eat green, leafy vegetables such as lettuce, cabbage and spinach.
  • Exercising regularly.
  • Avoiding using tobacco.
  • Reducing alcohol intake. Limit your alcohol consumption to no more than two drinks per day for men and no more than one drink per day for women.
  • Limiting the consumption of food with high saturated fats. ₂

Below is a delicious recipe for a “Hearty Salmon, Broccoli & Walnut Salad” from The Diet recipe book to help keep your blood pressure in check.


  • 200g tender stem broccoli
  • 200g salmon skinned (and pre-cooked if you prefer)
  • 1tbsp olive oil
  • ½ red chilli deseeded and finely chopped
  • 2 spring onions, sliced
  • 25g chopped nuts such as walnuts, brazil nuts or almonds
  • 1tbsp mixed seeds such as linseeds, pumpkin seeds, sunflower seeds and sesame seeds
  • 1 orange


  • To make this delicious salad, heat a little water in a tiered steamer. When it comes to the boil, add the broccoli to the water, place the steamer on top and lay the salmon inside. Cook for 3 mins until the broccoli is tender and the salmon firm and just cooked.
  • Remove from the heat, allow the salmon to cool and drain the broccoli. Heat the oil in a frying pan and fry the chilli, spring onions, nuts and seeds for 3-4 mins until golden. Using a zester or a potato peeler, pare/peel the zest of half the orange into long strips. Add to the pan with a squeeze of juice from the orange. Season with salt and freshly ground pepper.
  • Flake the salmon into pieces, mix with the broccoli and sprinkle the chilli and nut mixture over the top.

For online consultations in pursuing a better lifestyle and to lose weight contact (016) 362 4890 or email [email protected]

For more information about The Diet Everyone Talks About, and where it is offered in your area:

Tel:                                      (016) 362 4890

E-mail:                               [email protected]



Twitter:                              @dietsa



Issued By: The Lime Envelope

On Behalf Of: The Diet Everyone Talks About

For Media Information:  Moloko Ramashapa

Telephone: 011 467-9233

E-mail: [email protected]

Notes to the Editor

The Diet Everyone Talks About is a scientific carbohydrate controlled 10-week lifestyle programme that is only accessible at select pharmacies and beauty clinics by professional clinicians and has been utilised by people for over 30 years.

When you attend your first meeting with the clinician you will be weighed, your BMI (body mass index) will be calculated, and a guideline of what foods you can eat as well as what must be eaten in moderation will be drawn up for you. During this consultation, the clinician will also discuss relevant and sensitive matters such as why you are overweight and how much weight you could expect to lose. These weekly meetings with the clinician, as well as having weekly weight loss goals will assist you in staying motivated and staying on the diet programme.

Source link