Last year, the “Global Hypertension Report” released by the World Health Organization (WHO) showed that in 2019, the estimated prevalence of hypertension among the global population aged 30 to 79 reached 33%. Among the data from 192 countries, the hypertension prevalence in 27 countries was already above 45%.
Another critical point is that among hypertensive patients aged 30 to 79, only about half have been diagnosed, and around 20% have their condition under control. This means that even those who regularly take antihypertensive medication need to actively manage their condition.
Some individuals worry that long-term use of antihypertensive drugs may prevent them from living to 100 years or significantly shorten their lifespan.
In reality, there is no need to be overly pessimistic. If you are diagnosed with hypertension, as this is a chronic condition requiring long-term management, actively controlling your blood pressure and keeping it within manageable levels will allow you to lead a normal life.
Moreover, there are hypertensive patients who live long lives. However, to extend your lifespan, you should:
1. Regularly use an electronic blood pressure monitor to measure your blood pressure. Correct blood pressure measurement is crucial for hypertensive patients. Before measuring, avoid smoking, drinking alcohol, consuming stimulant drinks for at least half an hour, sit quietly for 5 to 10 minutes before measuring, refrain from talking during the measurement, and ensure the cuff is at the same level as your heart for accurate readings.
Regularly record your blood pressure measurements and share them with your primary healthcare provider to assist in your treatment plan.
2. Focus on your daily lifestyle. Whether overweight or obese, hypertensive patients should maintain a normal weight with a BMI between 18.5 and 23.9, men should keep their waist circumference below 85cm, and women below 80cm, which helps regulate blood pressure. If your weight is within the normal range, engage in regular physical activity to protect your cardiovascular health, stabilize your blood pressure levels. However, individuals with unstable blood pressure should avoid vigorous exercise and opt for milder options like walking, brisk walking, tai chi, yoga, as they are excellent aerobic activities. Additionally, maintain a positive mood as it benefits blood pressure control.
3. Manage your diet. Hypertensive patients should focus on a light diet, low in salt, oil, and fat. Following the dietary guidelines provided by the “Chinese Resident Dietary Guidelines,” limit daily salt intake to less than 5g, oil to less than 35g, and sugar intake to less than 25g, which is most favorable for the condition.
