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Heart Health in Kenya: BP, Cholesterol & Prevention

8 min read
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Easy Access Staff

Why Heart Health Matters in Kenya

Heart disease is now one of the leading causes of death in Kenya. High blood pressure, high cholesterol, diabetes, and poor lifestyle choices are putting many Kenyans at risk.

The good news: Most heart problems can be prevented with simple lifestyle changes and early detection.

Understanding Blood Pressure

What Is Blood Pressure?

Blood pressure is the force of blood pushing against your artery walls. It’s measured in two numbers:

  • Top number (systolic): Pressure when your heart beats
  • Bottom number (diastolic): Pressure when your heart rests between beats

Example: 120/80 (read as “120 over 80”)

Normal Blood Pressure Ranges

  • Normal: Below 120/80
  • Elevated: 120-129/below 80
  • High Blood Pressure (Stage 1): 130-139/80-89
  • High Blood Pressure (Stage 2): 140/90 or higher
  • Crisis: 180/120 or higher (seek immediate medical help)

Why High BP Is Dangerous

High blood pressure (hypertension) damages your arteries and organs over time. It can cause:

  • Heart attack
  • Stroke
  • Kidney damage
  • Vision loss
  • Heart failure

The silent killer: Most people with high BP have no symptoms until something serious happens.

Symptoms to Watch For

Usually no symptoms, but in severe cases:

  • Severe headache
  • Nosebleeds
  • Shortness of breath
  • Chest pain
  • Dizziness
  • Blurred vision

If you have these, seek medical care immediately.

Risk Factors for High BP

  • Family history
  • Being overweight
  • Too much salt in diet
  • Lack of exercise
  • Excessive alcohol
  • Smoking
  • Stress
  • Age (risk increases after 40)

Understanding Cholesterol

What Is Cholesterol?

Cholesterol is a waxy substance in your blood. Your body needs some, but too much can clog your arteries.

Types of Cholesterol

1. LDL (“Bad” cholesterol)

  • Clogs arteries
  • Increases heart attack and stroke risk
  • Should be LOW

2. HDL (“Good” cholesterol)

  • Removes bad cholesterol from arteries
  • Protects your heart
  • Should be HIGH

3. Triglycerides

  • Another type of fat in blood
  • High levels increase heart disease risk

Normal Cholesterol Levels

Total Cholesterol:

  • Good: Below 200 mg/dL
  • Borderline: 200-239 mg/dL
  • High: 240 mg/dL and above

LDL (Bad):

  • Optimal: Below 100 mg/dL
  • High: 160 mg/dL and above

HDL (Good):

  • Low (bad): Below 40 mg/dL (men), below 50 mg/dL (women)
  • High (good): 60 mg/dL and above

Risk Factors for High Cholesterol

  • Eating foods high in saturated fat (fatty meat, fried foods)
  • Being overweight
  • Lack of exercise
  • Smoking
  • Diabetes
  • Family history

Diet for a Healthy Heart

Foods to EAT MORE

1. Vegetables and Fruits

  • Sukuma wiki (kale)
  • Spinach
  • Cabbages
  • Tomatoes
  • Oranges, bananas, papaya
  • Avocados (in moderation)

Benefit: High in fiber, vitamins, low in calories

2. Whole Grains

  • Brown ugali (made from whole maize flour)
  • Oats
  • Brown rice
  • Whole wheat bread
  • Millet, sorghum

Benefit: Lower cholesterol, control blood sugar

3. Beans and Legumes

  • Njahi (black beans)
  • Kunde
  • Ndengu (green grams)
  • Lentils
  • Peas

Benefit: High protein, fiber, low fat

4. Fish

  • Tilapia
  • Omena (sardines)
  • Tuna
  • Salmon (if available)

Benefit: Healthy fats (omega-3) that protect your heart

5. Nuts and Seeds

  • Groundnuts (peanuts) - unsalted
  • Sesame seeds
  • Sunflower seeds

Benefit: Healthy fats, but eat in moderation (they’re high calorie)

6. Healthy Oils

  • Olive oil (for salads)
  • Small amounts of vegetable oil

Use less oil overall

Foods to EAT LESS or AVOID

1. Fatty Meat

  • Avoid: Excess red meat, fatty cuts, organ meats (matumbo, liver if eaten often)
  • Better choice: Lean chicken (remove skin), fish

2. Fried Foods

  • Avoid: Fried chips, samosas, mandazi, fried chicken
  • Why: High in unhealthy fats that clog arteries

3. Processed Foods

  • Avoid: Sausages, bacon, processed meats
  • Why: High in salt and unhealthy fats

4. Salt

  • Reduce: Adding extra salt to food
  • Watch: Processed foods, canned foods, snacks (crisps)
  • Target: Less than 1 teaspoon (5g) per day total

5. Sugar and Sugary Drinks

  • Avoid: Soda, sweetened juices, too much sugar in tea
  • Why: Leads to weight gain, diabetes, high triglycerides

6. Alcohol

  • Limit: No more than 1-2 drinks per day
  • Better: Avoid completely or drink rarely

Cooking Tips for Heart Health

  1. Boil, steam, or grill instead of frying
  2. Use less oil - just a little is enough
  3. Add less salt - use herbs and spices for flavor
  4. Remove fat from meat before cooking
  5. Eat smaller portions of meat, larger portions of vegetables

Sample Heart-Healthy Meal

Breakfast: Oats with banana and groundnuts

Lunch: Brown ugali, sukuma wiki, small piece of fish or chicken, tomato/onion salad

Dinner: Beans with wholemeal chapati or brown rice with vegetables

Snacks: Fruits, unsalted groundnuts (small handful), water

Exercise for Your Heart

Why Exercise Helps

  • Lowers blood pressure
  • Improves cholesterol levels
  • Helps you lose weight
  • Reduces stress
  • Strengthens your heart

How Much Exercise?

Goal: At least 150 minutes per week of moderate activity

That’s: 30 minutes, 5 days a week

Don’t have 30 minutes? Break it up: 10 minutes, 3 times a day works too!

Types of Exercise

1. Walking

  • Easiest and free
  • Walk to work, to the market, around your estate
  • Walk faster to get your heart rate up

2. Jogging or Running

  • Burns more calories
  • Strengthens heart and lungs

3. Dancing

  • Fun way to exercise
  • Any style works!

4. Sports

  • Football, basketball, volleyball
  • Swimming
  • Cycling

5. Home Exercises

  • Jumping jacks
  • Squats
  • Push-ups
  • Skipping rope

Getting Started

If you’re not active now:

  1. Start slow - even 10 minutes a day helps
  2. Gradually increase time and intensity
  3. Find activities you enjoy
  4. Exercise with friends for motivation

If you have heart disease or high BP: Talk to your doctor before starting a new exercise program.

Other Heart-Healthy Habits

1. Don’t Smoke

Smoking damages your heart and blood vessels. If you smoke, quit. It’s the single best thing you can do for your heart.

Need help quitting? Talk to your doctor or call a quitline.

2. Maintain a Healthy Weight

Being overweight increases your risk of heart disease, high BP, and diabetes.

Check your weight: If your BMI is over 25, consider losing weight.

How? Eat healthier (smaller portions, more vegetables) and exercise more.

3. Manage Stress

Chronic stress can raise blood pressure and harm your heart.

Stress management:

  • Exercise
  • Talk to friends or counselor
  • Prayer or meditation
  • Hobbies you enjoy
  • Adequate sleep (7-8 hours)

4. Limit Alcohol

Excessive drinking raises blood pressure and adds calories.

Safe limits: No more than 1-2 drinks per day, or avoid completely.

5. Get Enough Sleep

Poor sleep is linked to high BP, heart disease, and stroke.

Goal: 7-8 hours of good quality sleep each night.

Screening and Check-Ups

Who Should Get Screened?

Everyone should know their numbers:

  • Blood pressure: Check yearly (more often if high)
  • Cholesterol: Check every 5 years starting at age 20 (more often if high risk)
  • Blood sugar: Check if overweight or family history of diabetes
  • Weight and BMI: Monitor regularly

Where to Get Screened in Kenya

1. County Health Facilities

  • Dispensaries can check BP
  • Health centers and hospitals offer full heart health screening
  • Very affordable (KES 200-1,000)

2. Workplace Wellness Programs

  • Many employers offer free health screenings
  • Ask your HR department

3. Community Health Events

  • Free screening campaigns in markets, churches, schools
  • Watch for announcements

4. Private Clinics and Hospitals

  • More expensive (KES 2,000-10,000 for full screening)
  • Faster service

What to Expect

Blood Pressure Check:

  • Takes 5 minutes
  • Cuff on your arm, inflates, deflates
  • Painless

Cholesterol Test:

  • Blood test (finger prick or arm draw)
  • May need to fast (not eat) for 8-12 hours before
  • Results in a few hours to days

Other Heart Tests (if your doctor recommends):

  • ECG/EKG: Records heart’s electrical activity
  • Echocardiogram: Ultrasound of your heart
  • Stress test: Heart monitored during exercise

Managing High Blood Pressure

If You’re Diagnosed with High BP

Don’t panic. It can be managed.

Treatment

1. Lifestyle Changes (try these first):

  • Lose weight if overweight
  • Exercise regularly
  • Eat less salt, more fruits and vegetables
  • Limit alcohol
  • Quit smoking
  • Manage stress

2. Medication (if lifestyle changes aren’t enough):

  • Doctor may prescribe BP medication
  • Take it EVERY DAY, even when you feel fine
  • Don’t stop without talking to your doctor
  • Attend follow-up appointments

Monitoring at Home

  • Check BP regularly (daily or weekly)
  • Keep a record
  • Share with your doctor
  • Home BP monitors available at pharmacies (KES 3,000-8,000)

Managing High Cholesterol

If You Have High Cholesterol

Lifestyle changes often work without medication.

Treatment

1. Diet Changes:

  • Eat less saturated fat (fatty meat, fried foods)
  • Eat more fiber (vegetables, beans, oats)
  • Choose lean proteins (fish, chicken, legumes)

2. Exercise:

  • 30 minutes most days
  • Helps raise good (HDL) cholesterol

3. Lose Weight:

  • Even 5-10 kg can improve cholesterol

4. Medication (if needed):

  • Statins (most common cholesterol-lowering drugs)
  • Take as prescribed
  • Regular monitoring needed

Warning Signs of Heart Problems

Seek immediate medical help if you have:

Heart Attack Symptoms

  • Chest pain or pressure (like an elephant sitting on your chest)
  • Pain spreading to arm, jaw, or back
  • Shortness of breath
  • Sweating, nausea
  • Feeling of doom

Call 999/112 or go to nearest hospital emergency

Stroke Symptoms (Use FAST)

  • Face drooping on one side
  • Arm weakness (can’t lift both arms)
  • Speech difficulty (slurred or can’t speak)
  • Time to call emergency immediately

Every minute counts. Don’t wait.

Living with Heart Disease

If you already have heart disease:

  • Take all medications as prescribed
  • Attend all doctor appointments
  • Know your target BP, cholesterol, blood sugar levels
  • Make lifestyle changes
  • Have an emergency plan
  • Wear medical alert bracelet if needed
  • Educate family about your condition

Take Action Today

Know Your Numbers

  1. Get your BP checked this month
  2. If over 40 or at risk, get cholesterol checked
  3. Write down your results
  4. Track changes over time

Make One Change

  • Add more vegetables to your meals
  • Start walking 10 minutes a day
  • Reduce salt in cooking
  • Quit smoking (get help if needed)
  • Choose water instead of soda

Plan for Prevention

  • Save emergency numbers: 999, 112
  • Know where your nearest hospital is
  • Register for SHA/SHIF
  • Get regular check-ups

Your heart works for you every second of every day. Take care of it by eating well, staying active, avoiding smoking, and knowing your numbers. Small changes today can add years to your life.