KATHMANDU: Today marks World Hypertension Day, observed globally including in Nepal with various awareness programmes.
Health experts say the number of people suffering from high blood pressure is rising due to changing lifestyles, increased consumption of processed and packaged foods, mental stress, and increasingly sedentary routines.
World Hypertension Day is observed every year on May 17 to raise awareness about prevention, control, and management of high blood pressure.
Experts say the risk of hypertension is influenced by age, unhealthy dietary habits, lack of physical activity, environmental factors, and genetics. Doctors recommend regular blood pressure checks, balanced diet, regular exercise, and effective stress management to control the condition.
Hypertension situation in Nepal
According to data from the Ministry of Health and Population, heart disease has become a leading cause of death in Nepal. Experts say high blood pressure is a major contributing factor to the increasing burden of cardiovascular diseases and related deaths.
Although Nepal lacks a large-scale nationwide study, various sample-based studies suggest that around 30 percent of the adult population is affected by high blood pressure, according to health expert Dr Kamal Lamsal.
He said that while traditional risk factors such as smoking, alcohol consumption, and poor diet remain relevant, modern lifestyle changes have now become key drivers of hypertension.
Key causes behind rising hypertension
Excessive use of social media and sedentary lifestyle: Dr Lamsal said increased social media use has reduced physical activity levels. Earlier, people used to walk or stay active after meals, but now many remain sedentary at work and continue using mobile phones at home, reducing necessary exercise.
Rise in junk food consumption and lack of trans fat regulation: Eating outside food and junk food has increased significantly, especially among people working in offices and corporate sectors. He noted that weak regulation of trans fats in processed foods has further increased the risk of hypertension and heart disease. The intake of fruits and green vegetables remains low in the average diet.
Air pollution: Experts also point to rising air pollution levels in Kathmandu and other areas, which peak during the winter season, as another contributing factor to cardiovascular and blood pressure-related health risks.
Although there is no separate large-scale study proving that air pollution directly increases blood pressure, experts say it has been linked to arterial blockages in the heart, increased risk of heart disease, and a higher likelihood of heart attacks and strokes.
Foreign employment, family breakdown and mental stress
As a large proportion of Nepal’s young and middle-aged male population is engaged in foreign employment, family fragmentation and social isolation have increased.
This has reduced family support systems both at home and abroad, leading to rising psychological, economic, social, and emotional stress. According to Dr Kamal Lamsal, this accumulated mental stress is ultimately contributing to high blood pressure.
How to control high blood pressure
Dr Lamsal says adopting a healthy and active lifestyle along with medication, when required, is essential for controlling hypertension. He notes that modern medicines for blood pressure management are safe and effective, but lifestyle changes remain equally important.
Stress management techniques such as yoga, meditation, regular exercise, and engaging in creative or recreational activities can help reduce stress levels and control blood pressure.
Dietary recommendations
Doctors recommend paying special attention to diet, including:
Reducing salt intake
Using minimal salt while cooking
Avoiding adding extra salt at the table
limiting processed and packaged foods
Reducing consumption of salty snacks such as chips, biscuits, cheese, and butter
Using lemon, pepper, and other natural spices instead of salt for flavor
Weight management
Most people with high blood pressure are overweight, and weight reduction can significantly help lower blood pressure. Maintaining a balanced diet and regular physical activity is essential.
Experts say weight loss is based on consuming fewer calories than the body uses. This can be achieved by avoiding junk food, walking regularly, and maintaining an active lifestyle.
Regular health check-ups
Individuals with a family history of heart disease or hypertension are at higher risk and should undergo regular health check-ups, Dr Lamsal advises.
He adds that if high blood pressure is detected, the most effective approach is consistent use of prescribed medication along with long-term lifestyle improvements, even before medication becomes necessary in some cases.
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