How to prevent and control hypertension
A healthy lifestyle is essential for preventing and controlling hypertension:
Healthy adults should consume less than 2 grams of sodium (approximately one level teaspoon of salt) per day. Check the nutrition labels of pre-packaged foods for their sodium content.
Have a diet that is rich in fruit and vegetables with a proper amount of whole grain products, fish, nuts, lean meat, and low-fat or fat-free dairy products. Avoid frequent consumption of foods that are high in salt, sugar or oil.
Adults should do physical activity at moderate intensity for at least 150 minutes or at vigorous intensity for at least 75 minutes throughout the week. People with an inactive lifestyle should start to build up a regular exercise regimen gradually.
Asian adults should aim to maintain their weight at a body mass index (BMI) between 18.5 and 22.9. In addition, Asian men should keep their waist circumference below 90 cm (about 36 inches) and Asian women below 80 cm (about 32 inches).
Quitting smoking markedly reduces overall cardiovascular risk. Those who want to quit smoking can call the Integrated Smoking Cessation Hotline of the Department of Health at 1833 183 for free advice and help. They can also visit the website of the Tobacco and Alcohol Control Office at https://www.taco.gov.hk to download the free Quit Smoking iPhone or android app.
Avoid alcoholic drinks. If you must drink alcohol, limit its intake to minimise alcohol-related harm.
Manage stress with healthy coping strategies, such as practising yoga, t’ai chi or deep breathing. Seek help from family and friends or health professionals if necessary.
If you have hypertension, you need to take medicines as directed by the doctor. Understand what the medicines are for, how and when to take them. Follow up with your doctor regularly.
(March 2013)