John Battersby

They call it the silent killer.

Already around 15 percent of the Singapore population suffer from hypertension and every year the threat is growing.

Most sufferers don't even know they have it they can stay blithely unaware that they are at risk for several years without showing any obvious symptoms.

Meanwhile the problem worsens and fewer treatment options become feasible. By the time they are diagnosed with the condition it is usually too late for most people to reverse the decline and they will have to spend the rest of their lives taking drugs to try and control it.

Hypertension is one of the most common contributory factors for both heart attacks and strokes and yet in more than 95 percent of cases it could have been prevented; if it had been detected early enough.

Hypertension or, as it is more commonly known, high blood pressure, is a condition that thrives in modern affluent societies. The lifestyles we lead in successful, developed countries are the major cause.

These stressful lifestyles, little or no recreational exercise, and a diet of processed foods that is high in fats, sodium, and refined carbohydrates make the perfect recipe for high blood pressure.

"High blood pressure is a chronic condition; it builds over time. That is why prevention and early detection and a healthy lifestyle are so important," warns Dr Goh Ping Ping, a senior consultant and cardiologist at Changi General Hospital.

Hypertension increases the risk of many serious conditions. Hypertension sufferers may be prone to sudden heart attacks or strokes as well as heart failure and liver failure. All without even realising they have hypertension.

Sufferers with only mild to moderately high blood pressure (medical experts consider a blood pressure of around 120/80 to be normal and anything over 140/90 as high and cause for concern) may experience no noticeable symptoms. However this is exactly when it is most important to detect it, during the early stages, when it is treatable and in many cases even reversible.

Luckily all that is needed for early detection is regular monitoring of your blood pressure. These days with advances in technology, you can check your blood pressure easily with accurate, easy to use digital blood pressure monitors at home.

Regular blood pressure monitoring also helps you establish your normal blood pressure so you are more aware of sudden changes in readings.

The best ways to prevent the onset of hypertension, according to Dr Goh, are: regular exercise three or four times a week for between 20 to 30 minutes and following what she calls the, 3-5-7 eating rule.

"You should eat three meals a day high in, fruits, vegetables, and whole grains for fibre; keep your consumption of the deadly five food sins: fat, cholesterol, salt, sugar and alcohol low; and only eat until you are seven tenths full.

Dr Goh, who is also the medical director of the Singapore Heart Foundation, disapproves of Singapore's favourite dining experience, the buffet, especially those with free flow alcohol.

"I am against them because they encourage people to over- indulge."

Conditions like hypertension diabetes and obesity, that were once thought of as the problems of the middle-aged and elderly are becoming more common among younger and younger age groups thanks to the perils of our modern lifestyle.

For more information about the leading brand of home blood pressure monitors visit http://www.omron-healthcare.com.sg and for a guide to heart healthy eating visit the Singapore Heart Foundation's website www.myheart.org.sg.

Find out how you could keep your heart healthy at the Heart Carnival from 24-25 October 2009 at Woodlands (Open Field beside Causeway Point)! Visit Omron booth for promotions details.