Dr Xiaoyun Si, Medical Ph.D. & M.D.
Chief physician, Department of Cardiology Affiliated Hospital of Guizhou Medical University (GMU)
HYPERTENSION prevention stands as a crucial pillar of healthcare, offering a shield against cardiovascular diseases and their potential risks. Today, I’ll share essential insights into hypertension prevention, drawn from my clinical and medical expertise. These actionable steps can be your stepping stones to better health.
1. Embrace a Wholesome Diet
A wholesome diet is the cornerstone of good health. Consider these three vital dietary tips:
Cut Down on Salt: To keep your salt intake in check, stay clear of processed foods and salty snacks. Aim to limit your daily salt consumption to no more than 6 grams.
Fuel Up on Fruits and Vegetables: Incorporate a generous amount of fruits and vegetables into your daily diet. They’re packed with fiber, vitamins, and minerals, bolstering your cardiovascular system.
Choose Low-Fat Options: Opt for low-fat foods and minimize saturated and trans fats, such as those found in fried and fast foods.
2. Maintain a Healthy Weight
Obesity is a known risk factor for hypertension. Keeping your weight within a healthy range is your armor against cardiovascular diseases. Achieve this by adopting a balanced diet and engaging in regular, moderate exercise.
3. Get Moving
Moderate physical activity can work wonders in reducing blood pressure and enhancing cardiovascular health. Strive for at least 150 minutes of moderate-intensity aerobic exercise each week, whether it’s brisk walking, swimming, or cycling.
4. Curb Alcohol and Ditch Smoking
Excessive drinking and smoking are hazardous to your blood pressure. Both substances can harm blood vessel walls and heart function, increasing the likelihood of cardiovascular disease. Cut back on alcohol and quit smoking to safeguard your heart.
5. Tame Stress
Persistent psychological stress can elevate blood pressure. Cultivate a positive mindset, acquire stress-coping techniques, and promote relaxation through healthy living habits.
6. Prioritize Regular Checkups
Regular medical checkups are your early warning system against hypertension and other potential health issues. Make it a habit to undergo a comprehensive physical examination at least once a year, especially if you’re over 40.
7. Beware of Over-Medication
Certain medications, like non-steroidal anti-inflammatory drugs (NSAIDs) and cough medicines, may lead to elevated blood pressure. Always consult your physician before taking any medication to understand its impact on your blood pressure.
In Conclusion
Hypertension is a serious chronic condition, but with taking preventive measures early, we can substantially reduce its risk. By embracing a healthy diet, maintaining an ideal weight, engaging in regular physical activity, moderating alcohol intake, quitting smoking, managing stress, scheduling routine medical checkups, and using medications properly, we can protect our cardiovascular health. For those with a family history or other risk factors, vigilance and early preventive steps are your best allies against the potential health hazards of hypertension.
（Translated by HUANG BAILIN, International Office, Guizhou Medical University）
