Health Essentials
World Hypertension Day: Accurate BP measurement, pathway to longer and healthier life
How to measure blood pressure
Hypertension, commonly known as high blood pressure, is a medical condition that affects people of all ages around the world. It is often referred to as the “silent killer” because it can go unnoticed for years, quietly damaging your health and increasing the risk of serious complications. However, with proper awareness, accurate measurement of blood pressure, and effective control, you can lead a healthier and longer life.
WHAT IS HYPERTENSION?
Blood pressure is the force exerted by blood against the walls of your arteries as your heart pumps it around your body. Hypertension occurs when this pressure remains consistently high over time. It is usually categorised into two types: primary (essential) and secondary hypertension.
Primary hypertension is the most common type, accounting for about 90% of cases, and its exact cause is often unknown. On the other hand, secondary hypertension is caused by an underlying health condition, such as kidney disease, hormonal disorders, or certain medications.
WHY IS ACCURATE MEASUREMENT IMPORTANT?
Accurately measuring your blood pressure is crucial for both the diagnosis and management of hypertension. Many factors can influence blood pressure readings, such as stress, physical activity, and even the way the measurement is taken. By ensuring accuracy, healthcare professionals can make informed decisions about your treatment plan, and you can monitor your progress more effectively.
TIPS FOR ACCURATE BLOOD PRESSURE MEASUREMENT
1. Use a dependable blood pressure monitor: Invest in a high-quality, validated blood pressure monitor for home use. Automatic digital monitors are widely available and provide accurate readings when used correctly.
2. Follow the instructions: Read and follow the instructions provided with your blood pressure monitor carefully. Improper use can lead to inaccurate readings.
3. Choose the right cuff size: Use the appropriate cuff size for your arm. A cuff that is too small or too large can affect the accuracy of the measurement.
4. Rest before measurement: Sit quietly and relax for at least 5 minutes before taking your blood pressure.
5. Avoid caffeine, smoking, and exercise for at least 30 minutes beforehand.
Position yourself correctly: Sit upright with your back supported, feet flat on the floor, and arm resting on a table at heart level. Ensure the cuff is at the same level as your heart. Do remember that you may also take your BP while standing or lying down, but ensure you compare readings in the same position only.
6. Take multiple readings: Measure your blood pressure at least twice, with a brief break in between. Record the average of the readings for a more reliable result.
7. Avoid tight clothing while taking blood pressure readings, e.g., tight neckties or other undergarments.
CONTROLLING HYPERTENSION FOR A LONGER LIFE
Healthy lifestyle choices: Adopting a healthy lifestyle is crucial to managing hypertension. Maintain a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Reduce your salt intake and limit processed and fatty foods. Engage in regular physical activity, such as brisk walking, swimming, or cycling, for at least 150 minutes per week.
Maintain a healthy weight: Achieving and maintaining a healthy weight is vital for blood pressure control. Losing excess weight, if necessary, can significantly reduce blood pressure levels.
Reduce stress: Chronic stress can contribute to high blood pressure. Find healthy ways to manage stress, such as by practicing relaxation techniques, engaging in hobbies, or seeking support from friends and family.
Limit alcohol consumption: Excessive alcohol intake can raise blood pressure. If you drink, do so in moderation. Men should limit alcohol to two drinks per day, and women to one drink per day.
Quit smoking: Smoking damages blood vessels and increases the risk of heart disease. If you smoke, seek help to quit. Your healthcare provider can guide you through smoking cessation programmes or recommend appropriate resources.
Regular medical check-ups: Regularly visit your healthcare provider to monitor your blood pressure and overall health. They can adjust your treatment plan, if needed.
Finally, spread the message about High Blood Pressure and you will be saving many lives. Be a LIFE SAVER today!
ALWAYS LAUGH OFTEN, ENSURE HYGIENE, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)
Dr. Kojo Cobba Essel
Health Essentials Ltd/ Mobissel
(dressel@healthessentialsgh.com)
[*Dr. Essel is a medical doctor, holds an MBA and is ISSA certified in exercise therapy, fitness nutrition and corrective exercise. He is the author of the award-winning book, ‘Unravelling The Essentials of Health & Wealth.’
Thought for the week: May 17 was World Hypertension Day, a perfect day to remind ourselves of the dangers of High Blood Pressure and the lifestyle changes we can adopt to control our blood pressure. It all starts with MEASURING YOUR BLOOD PRESSURE ACCURATELY.]
By Dr. Kojo Cobba Essel
Health Essentials
Stop the silent killer: Breaking myths to prevent sudden deaths from high blood pressure
Every week in Ghana, a life is cut short, sometimes in the middle of traffic, sometimes at a desk, sometimes in the quiet of sleep. A father doesn’t come home. A sister doesn’t wake up.
A colleague slumps at work and never gets back up. Families are left asking why and you will hear statements like what happened? Was he sick? I just saw him, he has not shown signs of ailment, what a shock and so on.
Behind many of these sudden tragedies is a quiet, invisible force: high blood pressure, or hypertension. It doesn’t scream for attention. It doesn’t always show symptoms. But it tightens its grip silently on hearts, on brains, on lives.
This is not just a medical issue. It is a human one, it is about behaviour, it is about ignorance and it is about lifestyle. It is the grandmother who never got her blood pressure checked because she felt “fine.”
It is the taxi driver, the statistician, the nurse who ignored his pounding headaches, thinking it was just stress. It is the young lady who was so vibrant at church and no one suspected she could fall and die. Because it shows no symptoms.
The alarming numbers we cannot ignore
The Ghana’s 2023 STEPS Survey on Non-Communicable Diseases conducted by The World Health Organisation, Ghana Health Service and Ghana Statistical Service has revealed findings that should push for action.
According to the report, 21.7 per cent of adults aged 18 to 69 in Ghana are living with high blood pressure. Even more alarming is that 51.1 per cent of those with hypertension are not aware of their condition.
This means that more than half of the people with dangerously high blood pressure are walking around without knowing it until tragedy strikes. That is the real danger of this silent killer.
Literature has shown that hypertension is preventable and manageable. But only if we treat it like the threat, it is. That means regular checkups; that means understanding the risks and that means talking about it openly, urgently, and with compassion.
The deadly power of myths
Why are so many Ghanaians untested or untreated? Is it out of ignorance, or the pervasive myths about hypertension and its treatment?
• Some believe blood pressure medicine “weakens the body” or “shortens life.”
• Some believe blood pressure medicine “weakens the penis and kills sexual drive”
• Others think once you start taking medication, you are “dependent for life.”
• Many say, “I feel fine, so I must be fine.”
These beliefs are not only false, but they are also deadly. The truth, according to the World Health Organisation, is that effective treatment can reduce the risk of stroke by up to 40 per cent and heart attack by 25 per cent. Avoiding treatment does not prevent dependence rather, it accelerates death.
As Dr Patrick Kuma-Aboagye, former Director-General of the Ghana Health Service, has noted, “Hypertension is preventable and treatable, but our biggest battle is misinformation and late detection.”
A national conversation we must have
This is not just a health issue it is a national emergency. Sudden deaths rob families of breadwinners, communities of leaders, and the country of its productivity. In every obituary notice caused by hypertension, there is a story of loss that could have been prevented with a simple blood pressure check and treatment.
Behind every life saved is a moment of awareness, a decision to act, therefore, the media must rise to the challenge.
Radio and television programmes should dedicate regular airtime to demystify hypertension. Newspapers should carry survivor stories, expert interviews, and practical lifestyle advice.
Social media influencers should spread awareness in local languages, reaching young people who assume they are safe.
Public health experts also have a responsibility. Screening must move beyond hospitals into churches, mosques, markets, schools, and workplaces. People should not have to wait for illness to know their BP status.
What we can do together
To stop the silent killer, we need a collective response:
• Check your blood pressure regularly, even if you feel healthy.
• Follow medical advice faithfully if diagnosed because treatment saves lives.
• For healthy lifestyle, eat less salt, reduce alcohol, reduce starchy, fat and oil intake, avoid smoking, and exercise at least 30 minutes daily.
• Encourage one another talk about blood pressure in families, communities, and workplaces.
Conclusion: Silence is killing us
What kills is not just the disease, but the silence, fear, and myths that surround it. The STEPS 2023 report has sounded the alarm: nearly one in five Ghanaian adults has high blood pressure, and more than half don’t even know it.
This is the time for bold conversation, public education, and decisive action. The media, health professionals, policymakers, and ordinary citizens must join forces to expose the myths, spread the facts, and save lives. Let us not wait for another headline.
Let us make blood pressure a national conversation before it becomes a personal tragedy. With awareness, treatment, and collective will, Ghana can stop the silence and stop the sudden deaths from the silent killer.
Written by: Ansah Moses Teye-Akam – Senior Statistician, Sociologist/Scientific Research Organisational Expert.
Email: moses.ansah@ statsghana.gov.gh/ansahmosesteyeakam@ gmail.com.gh Contact: 0244539034 / 0204359034
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On September 29 of each year since 2000, we mark World Heart Day without fail but it appears we find a comfortable place to doze off after that, leaving the world’s number one killer to continue its havoc.
This year, the theme “Don’t Miss a Beat” focuses on “the importance of heart and blood vessel (cardiovascular) health by emphasizing how losing someone to heart disease also means losing irreplaceable moments in life. It encourages individuals to prioritise heart health, not to miss important life events, and supports building a world with fewer deaths and more healthy hearts.”
Together with its members, the World Heart Federation spreads the news that at least 80 per cent of premature deaths from heart disease and stroke could be avoided if the main risk factors, tobacco, unhealthy diet and physical inactivity, are controlled.
Stop smoking and prevent others from smoking
a. Once upon a time, puffing the smoke of death was fashionable (maybe from a lack of adequate knowledge?) but certainly in 2025, a healthy lifestyle is in vogue. If you do not smoke, why should you inhale smoke from others (passive smoking)?
Eat more fresh fruits and vegetables
a. In Ghana and other developing countries, we often want something that will fill our stomach and stay there for as long as possible. Why do you think “concrete” is so revered in this great land of ours? Start the day with a hefty dose and top it up with frequent gulps of water. We always come up with 1001 reasons why eating fruits could lead to instant “pocketitis” and may signal the beginning of a third world war in many homes. We love to get into unnecessary arguments about whether fruits should be eaten before or after meals etc., just eat them!
b. We probably should consider buying fruits when they are in season since they are much cheaper at the time
c. Kontomire, cassava leaves and garden eggs, are great vegetables that will not cost you an arm and a leg. You also have the option of cabbage, lettuce etc.
d. The option of having a small garden is great but many of us do not have the luxury of space to do that.
Eat a healthy diet
a. LOW in saturated fats
i. Saturated fats can be found in animal products such as meat, milk, cheese and butter but be careful about plant products such as palm oil. Moderation is ALWAYS key.
b. LOW in refined carbohydrates
i. Our tongues have the power to make or unmake us – talking and eating are two examples of paths that can spell doom. We love sugar, perfumed rice (white), white flour, pasta (macaroni) and white bread and will make excuses to skip brown rice for instance.
c. LOW in salt
i.This is as simple as it is stated. Reduce the salt you put in food. Avoid adding salt to already cooked food. Flee from salted snacks and watch artificial flavouring.
Increase levels of physical activity
a. This is no drill on exercising but sitting on the sofa all evening or sitting at your desk for hours on end has not yet produced a healthy being. Household chores, gardening, walking even if it means while on the phone, using the stairs instead of the elevator all add up. The more you move the better for you. Dear friend, moving the TV remote does not account for much but maybe if you could walk to the TV to change channels or make other modifications then you would be on the right path.
Regular medical examinations to assess heart health
a. Beware of the modifiable risk factors for heart and blood vessels and check them often
i. Uncontrolled hypertension, uncontrolled diabetes, abnormal cholesterol, obesity, physical inactivity and smoking
ii. Get evaluated for sleep apnoea especially if your snore could bring the walls down
Manage Stress
• Check the quality and quantity (duration) of your sleep and rest
• Be happy
• Spend time with people who make you laugh and those who have positive vibes. The pessimists will drain your energy.
Changing these habits and behaviours is possible but we need to be committed. Whatever we are today is by the grace of God and the choices we made before today. Make healthy choices that will protect your heart, and it will continue to perform well for many years to come.
Today many people have died from a heart disease, and others have gained HEART HEALTH, which group would you rather join? Wouldn’t you spend quality time with family and friends for many years rather than being bedridden or spend precious endless hours in hospitals trying to fix our heart and blood vessels.
We have the power to make the right choice and stick to it.
AS ALWAYS LAUGH OFTEN, ENSURE HYGIENE, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)
Dr. Kojo Cobba Essel
Health Essentials Ltd/Medics Clinic
(dressel@healthessentialsgh.com)
Dr. Essel is a Medical Doctor with a keen interest in Lifestyle Medicine, He holds an MBA and is an ISSA Specialist in Exercise Therapy, Fitness Nutrition and Corrective Exercise. He is the author of the award-winning book, ‘Unravelling The Essentials of Health & Wealth.
Thought for the week – “You have the opportunity to have a Heart Health Assessment at The Medics Clinic, Tse Addo from now through Saturday 4th October. Call 055-341- 1221 to set up an appointment or simply walk-in.”
References:
1. World Heart Federation Website
2. The Ten Commandments for A Healthy & Enjoyable Life: Dr Kojo Essel
By Dr Kojo Essel
