healthy diet for heart health

healthy diet for heart health

Hypertension, or high blood pressure, is a major health concern for many Singaporeans. It can cause serious medical issues if left untreated and it’s important to understand the difference between normal blood pressure versus high and low blood pressure symptoms.

Fortunately, there are steps you can take such as exercise and healthy dieting that may help lower your risk of developing hypertension in the first place. Medications also exist to treat existing cases of hypertension but seeing an experienced heart doctor in Singapore is key when managing this condition long-term.

In this blog post, we will discuss what causes high blood pressure, how to recognize its signs through differentiating between high and low BP symptoms, tips on lowering your own BP levels with lifestyle changes plus medications used by doctors treating patients with hypertension here in Singapore.

Table of Contents:

What is Hypertension?

Hypertension, also known as high blood pressure, is a medical condition in which the force of the blood against artery walls is too high. This can cause damage to your heart and other organs over time. The normal range for healthy adults is 120/80 mmHg or lower. Anything higher than that would be considered hypertension.

Definition of Hypertension

Hypertension occurs when the systolic (top number) reading is 140mmHg or higher and/or diastolic (bottom number) reading 90mmHg or higher on two separate occasions at least one week apart from each other. It’s important to note that these numbers are only guidelines and may vary depending on individual circumstances such as age, gender, ethnicity, genetics etc.

There are many factors that can contribute to hypertension, including lifestyle choices such as smoking, excessive alcohol consumption, lack of physical activity, and poor diet; genetics; underlying health conditions like diabetes; certain medications; stress levels; environmental factors like air pollution, etc.

Hypertension is a serious condition that can lead to long-term health problems if left untreated. It is important to understand the symptoms of high and low blood pressure in order to properly diagnose and treat it. Next, we will discuss the symptoms of high and low blood pressure.

Related Article: 24 Hour Blood Pressure Monitoring: What You Need to Know

High Blood Pressure vs Low Blood Pressure Symptoms

Symptoms of High Blood Pressure

High blood pressure, also known as hypertension, is a medical condition in which the force of your blood against the walls of your arteries is consistently too high. Common symptoms include headaches, shortness of breath, dizziness, and chest pain. Other signs may include nosebleeds, fatigue, and confusion. If left untreated, high blood pressure can lead to serious health complications such as heart attack or stroke.

Related Article: What are the Different Types of Chest Pain?

Symptoms of Low Blood Pressure

Low blood pressure (hypotension) occurs when the force exerted by your blood against artery walls is lower than normal. Common symptoms include lightheadedness or dizziness upon standing up quickly; blurred vision; fainting spells; nausea; cold hands and feet; weakness or fatigue; palpitations (feeling like your heart is racing); shallow breathing and difficulty concentrating.

To diagnose either high or low blood pressure, a doctor will take several readings over time using an automated device called a sphygmomanometer that measures both systolic (the top number) and diastolic (the bottom number) pressures in millimeters of mercury (mmHg). 

The American Heart Association recommends keeping systolic numbers below 120 mmHg for adults aged 20-39 years old and 140 mmHg for those 40 years old and older while diastolic should be kept below 80 mmHg regardless of age group.

Knowing the symptoms of high and low blood pressure can help you recognize when your readings are outside of a healthy range so that you can take appropriate steps to lower them. With exercise and diet, we will now explore how to bring your blood pressure back to normal levels.

How to Lower Blood Pressure with Exercise and Diet

Exercise and diet are two of the most important lifestyle factors for managing high blood pressure. Regular physical activity can help lower your systolic and diastolic blood pressure readings, while a healthy diet can reduce sodium intake to further support heart health.

Benefits of Exercise for Lowering Blood Pressure

Exercise is an effective way to reduce both systolic and diastolic blood pressure readings. Aerobic exercise helps improve circulation, which in turn helps lower your overall blood pressure levels. Additionally, strength training exercises such as weightlifting or resistance band workouts can also help strengthen your heart muscle, making it easier for it to pump more efficiently and reducing strain on the cardiovascular system.

For best results, aim for at least 30 minutes of moderate-intensity aerobic exercise five days per week or 20 minutes of vigorous-intensity aerobic exercise three days per week combined with two days of strength training each week.

Eating a balanced diet that is low in saturated fat and added sugars will help you maintain a healthy weight while providing essential nutrients like fiber, vitamins, minerals, antioxidants, and phytochemicals that are beneficial to heart health.

Additionally, limiting salt intake is key since too much sodium increases fluid retention which causes an increase in both systolic and diastolic pressures within the arteries walls leading to higher-than-normal readings on your next checkup with your doctor or nurse practitioner.

A few dietary changes you may want to consider include eating plenty of fruits and vegetables (aim for 5 servings daily), choosing lean proteins like fish over red meat whenever possible; avoiding processed foods; opting out of adding extra salt when cooking meals; drinking water instead of sugary drinks; snacking on nuts instead of chips or candy bars; substituting butter with olive oil when cooking food items; using herbs/spices instead of condiments like ketchup/mayonnaise, etc.; replacing white bread/pasta with whole grain varieties, etc.

Regular exercise and a healthy diet are key components to lowering blood pressure. However, for those with more serious cases of hypertension, medication may be necessary. In the next section, we will discuss the medications used to treat high blood pressure and their associated side effects.

Key Takeaway: Regular physical activity and a healthy diet can help lower blood pressure readings and reduce strain on the cardiovascular system. Key dietary changes include: eating more fruits and vegetables, choosing lean proteins, avoiding processed foods, limiting salt intake, drinking water instead of sugary drinks, etc.

Medications Used to Treat High Blood Pressure

High blood pressure, or hypertension, is a common condition that can lead to serious health complications if left untreated. Medication is often used to help manage high blood pressure and reduce the risk of developing more serious conditions.

Types of Medications Used to Treat High Blood Pressure

There are several types of medications available for treating high blood pressure, including diuretics, beta-blockers, calcium channel blockers, ACE inhibitors, and angiotensin receptor blockers (ARBs). Diuretics work by helping the body get rid of excess salt and water through urination.

Beta-blockers block certain hormones from binding with receptors in the body which helps lower blood pressure. Calcium channel blockers relax the muscles around your arteries so that they can widen and allow more blood flow at a lower pressure.

ACE inhibitors prevent an enzyme from producing substances that cause your arteries to narrow while ARBs block a hormone called angiotensin II from binding with its receptors in order to keep your arteries open wider for longer periods of time.

It is important to talk with your doctor about any potential side effects before starting any new medication regimen, as well as discuss any other medical conditions you have that could interact negatively with these drugs, before beginning treatment for hypertension.

Medications used to treat high blood pressure are an important part of managing hypertension, but it is also important to be aware of potential side effects. In the next section, we will discuss how heart doctors in Singapore can help manage high blood pressure.

Key Takeaway: High blood pressure can be treated with a variety of medications, such as diuretics, beta-blockers, calcium channel blockers, ACE inhibitors and ARBs. It is important to talk to your doctor about any potential side effects before beginning treatment.

Heart Doctors in Singapore and How They Can Help Manage High Blood Pressure

A heart doctor, also known as a cardiologist, is a medical professional who specializes in diagnosing and treating conditions related to the heart. Cardiologists are trained to diagnose and treat all types of cardiovascular diseases, including high blood pressure. In Singapore, there are many experienced and qualified heart doctors available for consultation.

Related Article: Finding the Best Cardiologist in Singapore: The Ultimate Guide

Services Offered by Heart Doctors in Singapore

Heart doctors offer comprehensive services that can help patients manage their hypertension. These include physical examinations, diagnostic tests such as electrocardiograms (ECGs) or echocardiograms (ultrasounds), lifestyle counseling on diet and exercise habits, prescribing medications if necessary, performing minimally invasive procedures like angioplasty or stenting to open blocked arteries, and providing pacemaker implantation for arrhythmias or other treatments depending on the patient’s condition.

How a Heart Doctor Can Help Manage High Blood Pressure

High blood pressure can be managed with lifestyle changes such as exercising regularly and eating healthily; however, it may require medication too if lifestyle modifications do not work effectively enough alone.

A cardiologist will assess your individual situation before recommending any treatment plan which could involve taking prescribed medicines daily or making certain dietary changes such as reducing salt intake while increasing potassium-rich foods like bananas or avocados in your diet.

The doctor may also recommend regular checkups so they can monitor your progress over time to ensure that you remain healthy and safe from further complications associated with hypertension.

What are the 5 symptoms of hypertension?

1. High blood pressure: This is the most common symptom of hypertension and is characterized by a consistently elevated reading when your blood pressure is taken.

2. Headaches: Hypertension can cause headaches due to increased strain on the arteries in the head, leading to pain and discomfort.

3. Dizziness or lightheadedness: When your heart has to work harder than normal due to high blood pressure, it can lead to dizziness or lightheadedness as it struggles to pump enough oxygenated blood throughout your body.

4. Chest pain: Hypertension can also put extra strain on the arteries in your chest, causing them to become narrower and resulting in chest pains that may be sharp or dull depending on their severity.

5. Shortness of breath: As with chest pains, shortness of breath may occur if there’s not enough oxygenated blood being pumped around the body due to hypertension-induced narrowing of the arteries in your lungs

What is the best diet to help with high blood pressure?

The best diet to help with high blood pressure is one that is low in sodium, saturated fat, and added sugar. It should also include plenty of fruits, vegetables, whole grains, lean proteins such as fish and poultry, and healthy fats like olive oil or avocado.

Additionally, limiting alcohol consumption can help reduce blood pressure levels. Eating smaller portions more frequently throughout the day can also be beneficial for managing hypertension. Lastly, reducing stress through relaxation techniques such as yoga or meditation may further support your efforts to maintain a healthy blood pressure level.

What home remedy can I take to lower my blood pressure fast?

There are several home remedies that can help lower your blood pressure quickly. First, reduce your sodium intake by avoiding processed foods and adding more fresh fruits and vegetables to your diet. Second, increase physical activity like walking or jogging for at least 30 minutes a day.

Third, practice relaxation techniques such as deep breathing exercises or yoga which can help relax the body and mind. Finally, limit alcohol consumption as it can raise blood pressure levels. Following these steps should help you lower your blood pressure in no time.

Can you be healthy and still have high blood pressure?

Yes, it is possible to be healthy and still have high blood pressure. This can occur when a person has an underlying medical condition such as kidney disease or diabetes that affects their blood pressure. It can also happen if someone has lifestyle habits like smoking, being overweight, or having a diet high in sodium.

Taking steps to improve overall health by exercising regularly, eating a balanced diet low in salt and saturated fat, and avoiding tobacco products can help reduce the risk of developing hypertension even if you already have an underlying medical condition.


It is important to be aware of the symptoms of both high and low blood pressure in order to monitor your health. Exercise and a healthy diet are key components for lowering blood pressure levels. Medications may also be prescribed by your doctor depending on the severity of your condition.

If you have any concerns about hypertension, it is best to consult with a heart specialist in Singapore who can provide advice on how to manage your condition effectively. With proper management, you can reduce the risk of developing more serious complications associated with high blood pressure.

If you or a loved one are suffering from hypertension, high blood pressure, or other heart-related issues then it’s time to get help. At the Harley Street Heart and Vascular Center, we specialize in providing the best care for all your cardiac needs.

Our experienced cardiologists and specialists will provide personalized treatment plans tailored to meet each individual’s unique requirements. We also offer nutritional counseling and lifestyle advice on healthy dieting as well as support for those who may be dealing with obesity issues.

With our advanced medical technology, combined with expert care and knowledge of heart health concerns – maintaining good overall cardiovascular health would be a breeze! let us help you take control of your cardiovascular system today! Don’t hesitate to give us a call at +65 6235 5300 or send us an email to schedule an appointment.

Written by: Dr Michael MacDonald MB ChB, BSc (Hons), MRCP (UK), MD (Research), FESC (Europe).  Dr MacDonald was trained in the UK and is a senior Consultant Cardiologist.

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