25 March 2025

Tips for Breaking the Fast to Prevent Hypertension

Are you living with hypertension but worried about fasting? Don’t worry—as long as you don’t have serious complications and maintain a healthy lifestyle, you can still fast safely.

What is Hypertension? Normal blood pressure is generally below 120/80. Meanwhile, blood pressure is considered low when it is less than 90/60. High blood pressure, commonly known as hypertension, can increase the risk of heart attack and stroke.

Here are 5 basic things you need to know to fast safely for those with hypertension:

1. Consulting with a Doctor
   Before starting your fast, it’s best to consult your doctor. A medical check-up is important to monitor your blood pressure condition and detect any potential complications. In some cases, doctors may also prescribe medication to take during fasting.
2. Staying Hydrated
   Considering that around 60% of the human body is made up of water, it’s important to stay well-hydrated so your body functions optimally. Dehydration can cause headaches, constipation, and fatigue. Make sure to consume about 2–3 liters of water per day as recommended for adults.
3. Planning Healthy and Nutritious Meals
   Make sure you get enough nutrients before and after fasting. It’s important to pay attention to healthy food intake during fasting. You can consume vegetables, fruits, lean high-protein foods, and low-fat yogurt. Vegetables and fruits contain potassium, which helps counter the effects of sodium (salt) on blood pressure.
4. Limiting High-Salt Foods
   Limit your salt intake to about 2 grams per day or roughly one teaspoon. Avoid processed foods and switch to natural foods. Don’t add extra salt—instead, use herbs or spices to add flavor to your meals.
5. Doing Light Exercise for 30 Minutes a Day
   While fasting, you can still maintain physical fitness by doing light exercise. Since your energy levels may be lower while fasting, choose low-intensity activities such as yoga, walking, or cycling. The health benefits of fasting are well-known, but for people with hypertension, fasting should be done under a doctor’s supervision. So having hypertension is not a barrier to observing the fast.

Reviewed by: dr. Innosensius Ibnu Ishwara, M.K.K.

Source: Ciputra Hospital Health Article

Photo: freepik.com