It's been called the "silent killer" for good reason. High blood pressure, or hypertension, rarely causes obvious symptoms until it has already damaged your heart, brain, or kidneys. In Nepal, where an estimated 25-30% of adults have elevated blood pressure, many don't even know they're at risk.

Understanding Blood Pressure Numbers

Blood pressure measures the force of blood against artery walls. It's recorded as two numbers:

  • Systolic pressure (top number): Pressure when your heart beats
  • Diastolic pressure (bottom number): Pressure when your heart rests between beats

Normal blood pressure is below 120/80 mmHg. You have hypertension if readings consistently show 140/90 mmHg or higher. The range between (120-139/80-89) is considered prehypertension—a warning sign.

Why Blood Pressure Matters

Untreated high blood pressure damages blood vessels throughout your body. Over time, this significantly increases risk of:

  • Heart attack and heart failure
  • Stroke—a leading cause of disability in Nepal
  • Kidney disease and failure
  • Vision problems and blindness
  • Cognitive decline and dementia

The troubling part? Most people feel fine even as their blood pressure silently damages vital organs.

Risk Factors in Nepali Lifestyle

Several factors contribute to Nepal's rising hypertension rates:

Salt Intake: Traditional Nepali cuisine, while nutritious, often contains high sodium levels. Pickles (achar), processed snacks, and added salt in cooking contribute to elevated blood pressure.

Stress: Urban life in cities like Kathmandu brings work pressure, traffic congestion, and financial stress—all factors that can elevate blood pressure.

Tobacco and Alcohol: Both significantly increase hypertension risk and are common in Nepal.

Lack of Exercise: Modern sedentary lifestyles mean less physical activity than previous generations.

Family History: Genetics play a role—if your parents had high blood pressure, your risk increases.

Taking Control: Lifestyle Changes That Work

The encouraging news: lifestyle modifications can significantly lower blood pressure, sometimes eliminating the need for medication.

Reduce Sodium Intake

Aim for less than 5 grams (1 teaspoon) of salt daily:

  • Use less salt when cooking dal-bhat
  • Limit pickles and processed snacks
  • Choose fresh vegetables over canned
  • Flavor food with herbs and spices instead of salt
  • Read labels on packaged foods

Increase Physical Activity

Regular exercise is one of the most effective blood pressure reducers:

  • Aim for 150 minutes per week of moderate activity
  • Morning or evening walks work well
  • Climb stairs when possible
  • Try yoga or meditation for stress reduction
  • Even household chores count as activity

Maintain Healthy Weight

Losing even 5-10% of body weight can significantly lower blood pressure. Focus on:

  • Portion control—eat until satisfied, not stuffed
  • More vegetables, less rice and roti
  • Limit deep-fried foods and sweets
  • Stay hydrated with water, not sugary drinks

Manage Stress

Chronic stress contributes to high blood pressure. Try:

  • Regular meditation or prayer
  • Adequate sleep (7-8 hours)
  • Spending time with family and friends
  • Pursuing hobbies you enjoy
  • Deep breathing exercises

Limit Alcohol and Quit Tobacco

Both directly raise blood pressure. If you use tobacco, quitting is the single best thing you can do for your health. Limit alcohol to moderate amounts—or avoid it entirely.

Know Your Numbers

Many pharmacies in Nepal offer blood pressure checks. Get tested:

  • Annually if you're under 40 with no risk factors
  • Every 6 months if you're over 40
  • More frequently if you have prehypertension or risk factors

If diagnosed with hypertension, home blood pressure monitors are increasingly available and affordable in Kathmandu and other cities.

When Medication Is Necessary

Sometimes lifestyle changes aren't enough. Blood pressure medications are safe, effective, and widely available in Nepal. Common types include:

  • Diuretics (water pills)
  • ACE inhibitors
  • Calcium channel blockers
  • Beta blockers

Never stop taking prescribed medication without consulting your doctor, even if you feel fine. Uncontrolled blood pressure continues damaging your body whether you feel symptoms or not.

When to Seek Medical Care

See a healthcare provider immediately if you experience:

  • Severe headache with confusion or vision changes
  • Chest pain or difficulty breathing
  • Numbness or weakness, especially on one side
  • Blood pressure readings consistently above 140/90

High blood pressure is serious, but it's also manageable. With regular monitoring, healthy lifestyle choices, and medical treatment when needed, you can protect your heart, brain, and kidneys for years to come.