Hypertension: The Dos And Don’ts That Could Protect Your Heart And Save Your Life

Amarachi Ihesiulo

October 16, 2026
7 min read
Hypertension

Hypertension, commonly known as high blood pressure, remains a major public health concern in Nigeria, with millions of adults living with the condition without adequate diagnosis, treatment or control.

Often described as a silent killer, hypertension can develop without obvious warning signs while gradually damaging blood vessels and vital organs. For many people, the first indication that something is wrong may come after a serious complication, including a stroke, heart attack or kidney failure.

The World Health Organisation’s 2025 hypertension report estimated that about 22 million Nigerians aged 30 to 79 were living with hypertension in 2024. Of that number, approximately 19.1 million did not have their blood pressure under control, highlighting the urgent need for early detection, consistent treatment and public education.

Although age, family history and certain medical conditions can increase a person’s risk, everyday habits also play an important role in preventing and managing high blood pressure.

From reducing salt consumption and engaging in regular physical activity to taking prescribed medication correctly and attending medical appointments, simple but consistent actions can help reduce the risks associated with the condition.

Health professionals emphasise that managing hypertension requires more than occasional blood pressure checks or temporary changes in diet. It involves understanding the condition, making sustainable lifestyle adjustments and following appropriate medical advice.

For Nigerians navigating busy work schedules, family responsibilities and rising healthcare costs, knowing what to do and what to avoid can be an important first step towards protecting long-term health.

What Is Hypertension?

Blood pressure refers to the force exerted by circulating blood against the walls of blood vessels as the heart pumps.

A blood pressure reading contains two numbers. The systolic reading, which appears first, measures the pressure when the heart contracts. The diastolic reading, which appears second, measures the pressure when the heart relaxes between beats.

For example, a reading of 120/80 millimetres of mercury, written as 120/80 mmHg, represents the two measurements.

According to the WHO, hypertension in adults is generally diagnosed when systolic blood pressure is 140 mmHg or higher, and/or diastolic blood pressure is 90 mmHg or higher on measurements taken on two different days.

A single elevated reading does not necessarily establish a diagnosis. Physical activity, anxiety, pain, caffeine and other temporary factors can influence a measurement, making proper assessment important.

The condition becomes dangerous when elevated pressure persists, forcing the heart to work harder and potentially damaging arteries over time.

Uncontrolled hypertension can increase the risk of stroke, heart disease, heart failure, kidney damage and other serious complications.

The Federal Ministry of Health and Social Welfare has also urged Nigerians to prioritise routine screening and consistent treatment, stressing that early detection and proper management can prevent avoidable complications.

The Dos: Steps To Help Control Blood Pressure

1. Do Check Your Blood Pressure Regularly

One of the most important steps in preventing complications is knowing your blood pressure status.

Because hypertension often produces no noticeable symptoms, feeling healthy does not necessarily mean that blood pressure is normal.

Adults should have their blood pressure checked regularly, with the frequency determined by their age, previous readings, risk factors and advice from a healthcare professional. People already diagnosed with hypertension may need more frequent monitoring.

Blood pressure can be measured at a healthcare facility or at home using a properly validated automatic monitor, preferably one that measures pressure at the upper arm.

For a more reliable reading, avoid smoking, caffeine and exercise for at least 30 minutes beforehand. Empty your bladder, sit quietly for five minutes, keep your back supported and feet flat on the floor, and rest your arm at heart level.

Take the measurement without talking and follow the device instructions. Recording readings over time can help your healthcare provider assess whether treatment is working.

However, home monitoring should complement, not replace, professional medical care.

2. Do Reduce Salt In Your Diet

Excessive sodium consumption can contribute to elevated blood pressure. Reducing salt intake is therefore one of the most practical dietary changes people can make.

The WHO recommends adults consume less than 2,000 milligrams of sodium daily, equivalent to less than five grams of salt from all sources.

For Nigerian households, this means paying attention not only to salt added during cooking but also to seasoning cubes, salty snacks, processed meats, instant noodles, packaged foods and certain sauces.

Traditional meals do not necessarily have to be abandoned. Instead, cooks can gradually reduce salt and seasoning quantities while using ingredients such as onions, garlic, ginger, pepper and local herbs to improve flavour.

People should also be cautious about adding extra salt at the table.

Salt substitutes containing potassium are not suitable for everyone, particularly people with certain kidney conditions or those taking medicines that raise potassium levels. Anyone considering them should first seek medical advice.

3. Do Eat More Fruits And Vegetables

A balanced diet can help support healthy blood pressure and overall cardiovascular health.

Adults should aim to include a variety of vegetables, fruits, whole grains, beans and other legumes in their meals. Depending on individual health needs and availability, foods such as oranges, pawpaw, bananas, leafy vegetables, beans, oats and whole-grain cereals can form part of a heart-healthy eating pattern.

Reducing excessive consumption of foods high in saturated and trans fats can also support cardiovascular health.

Rather than relying on a single so-called blood pressure-lowering food, the priority should be a balanced eating pattern that can be maintained over time.

People with kidney disease or certain other conditions may need to monitor their potassium intake, so major dietary changes should be discussed with a healthcare professional when appropriate.

4. Do Engage In Regular Physical Activity

Regular movement can help lower blood pressure, improve cardiovascular fitness and support weight management.

Adults who can exercise safely should aim for at least 150 minutes of moderate-intensity aerobic activity each week, such as brisk walking, cycling or swimming. Activity can be divided into manageable sessions throughout the week.

For people who spend long hours sitting at desks or driving, short walking breaks and regular movement can help reduce sedentary time.

Exercise does not necessarily require a gym membership or expensive equipment. Walking around the neighbourhood, dancing, cycling and other accessible activities can contribute to a healthier routine.

People who have been inactive for a long time or who have serious medical conditions should seek advice before beginning strenuous exercise.

5. Do Take Prescribed Medication Consistently

Lifestyle changes are important, but they do not eliminate the need for medication in everyone with hypertension.

Depending on blood pressure levels, overall cardiovascular risk and other medical conditions, a healthcare professional may prescribe one or more medicines.

These medicines work in different ways, including relaxing blood vessels or helping the body remove excess salt and water.

Patients should take their medication according to the prescribed schedule and ask their healthcare provider or pharmacist what to do if they miss a dose or experience side effects.

If the cost or availability of medicine becomes a problem, patients should discuss affordable alternatives with a qualified healthcare professional rather than stopping treatment independently.

Consistent treatment can substantially reduce the risk of serious complications.

6. Do Maintain A Healthy Weight

Excess body weight can increase the likelihood of developing hypertension and may make existing high blood pressure more difficult to control.

For people who are overweight, gradual and sustainable weight loss may help improve blood pressure.

This does not require extreme dieting. Smaller portions where appropriate, balanced meals, regular movement and reduced consumption of highly processed foods can support healthier weight management.

The best approach depends on a person’s age, medical history and nutritional needs. People should avoid unverified weight-loss products and extreme diets that promise rapid results.

7. Do Make Sleep And Stress Management A Priority

Poor sleep and prolonged stress can affect general health and may contribute to behaviours that worsen blood pressure, including overeating, excessive alcohol consumption and physical inactivity.

Adults should aim for sufficient, regular sleep and develop practical ways to manage stress.

These may include walking, relaxation exercises, maintaining supportive relationships, taking appropriate breaks and seeking professional help when stress becomes difficult to manage.

Persistent loud snoring, interrupted breathing during sleep or excessive daytime sleepiness should be discussed with a healthcare professional because sleep disorders can be associated with high blood pressure.

Stress management is useful, but it should not be treated as a substitute for prescribed medication or appropriate medical assessment.

Amarachi Ihesiulo

Ihesiulo Grace Amarachi is a Nigerian journalist, writer and media professional serving as the Editor-in-Chief of TheTraffic.NG, a digital news platform covering national and international affairs. Her editorial interests span politics, business, aviation, health, technology, entertainment, sports and social development. She is committed to credible journalism, insightful reporting and compelling storytelling that informs public discourse and keeps readers abreast of important developments in Nigeria, Africa and beyond.

Hypertension: The Dos And Don’ts That Could Protect Your Heart And Save Your Life

Amarachi Ihesiulo

Amarachi Ihesiulo

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