National Hypertension Day: Six Steps for a Healthy Lifestyle | Updated: 2022-10-11
The 25th National Hypertension Day fell on October 8, 2022, with a theme of "knowing your blood pressure and keeping it under control".
The Report on "Nutrition and Chronic Diseases of Chinese Residents (2020)" shows that the prevalence rate of hypertension among residents aged above 18 in China is 27.5 percent. Hypertension or high blood pressure, as well as its complications including stroke, coronary heart disease, heart failure and kidney disease, has become a heavy burden for families in China because of its high disability and mortality rates.
Hypertension can be prevented and controlled. Studies show that every 10 mmHg reduction in systolic blood pressure or 5 mmHg reduction in diastolic blood pressure will reduce the risk of death by 10 to 15 percent, the risk of stroke by 35 percent, the risk of coronary heart disease by 20 percent, and the risk of heart failure by 40 percent.
Prevention and control of hypertension is one of the key strategies to curb the incidence of cardiovascular and cerebrovascular diseases in China.
Prevent high blood pressure on a daily basis: limit salt intake, lose weight, exercise more, quit smoking and drinking, and stay calm
1.Limit the intake of sodium salt: Excessive intake of sodium salt increases the risk of hypertension. Long-term salt control can slow down the increase of people’s blood pressure as they age. The World Health Organization recommends that the salt intake per person should not exceed 5g/day.
2.Lose weight: Overweight and obesity can increase blood pressure and the risk of hypertension. Abdominal obesity may have a correlation with hypertension. It is recommended that overweight and obese people lose weight.
3.Take moderate exercise: Exercise can relieve tension, help with weight loss, and reduce the risk of hypertension. It is suggested that people should carry out aerobic exercise, muscle strength exercise and flexibility exercise in accordance with their own conditions.
4.Quit smoking: Smoking can increase the risk of cardiovascular and cerebrovascular diseases. It is recommended that smokers quit smoking (including regular cigarettes and e-cigarettes).
5.Quit drinking: Drinking a lot can increase blood pressure. It is recommended that patients with hypertension do not drink alcohol.
6.Stay in a peaceful mood: Long-term mental tension or anxiety and depression can increase the risk of hypertension. Keep a positive and optimistic attitude, avoid negative emotions, and accept psychological intervention when necessary.
Pay attention if your blood pressure is over 130/80 (mmHg)
1. If your blood pressure exceeds 140/90 mmHg for three times on different days without the use of anti-hypertensive drugs, it can be diagnosed as hypertension. You should change your lifestyle and take medicine accordingly.
2. You should pay more attention when your blood pressure exceeds 130/80mmHg. With the increase of blood pressure, it may cause harm to your heart, brain and kidneys.
Control high blood pressure, protect heart, brain and kidneys
1. The main harm of hypertension is that it causes damage to important organs such as the heart, brain and kidneys. Therefore, it should be treated in a timely way. Treatment strategies include switching to a healthier lifestyle and taking medication. 
2. A healthy lifestyle can reduce blood pressure or directly reduce the risk of cardiovascular and cerebrovascular diseases (six steps for a healthy lifestyle: limit salt intake, lose weight, exercise more, quit smoking, quit drinking and stay calm).
3. Hypertension patients who cannot reach normal blood pressure through lifestyle changes should actively take anti-hypertensive medicine.
Long-term anti-hypertension efforts
1. Hypertension patients should take long-term medication: they are encouraged to choose anti-hypertensive medicines that only need to be taken once a day to ensure smooth effects.
2. Standard for blood pressure: for general hypertensive patients, their blood pressure should be kept below 140/90 mmHg, and for patients with diabetes, coronary heart disease, heart failure or chronic kidney disease accompanied by proteinuria, it should be below 130/80 mmHg; 
Patients aged between 65 and 79 should keep their blood pressure below 140/90 mmHg, and if it can be tolerated, it can be further reduced below 130/80 mmHg. Patients aged above 80 should keep their blood pressure below 140/90 mmHg.