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5 Tips of Hypertension Lifestyle Management

What is high blood pressure (hypertension)?

High blood pressure occurs when the force of blood pushing against our blood vessel walls is consistently high. It is often called the “silent killer” because one may not be aware that anything is wrong, but the damage is occurring within the body. It is generally defined as a blood pressure that is consistently ≥140/90mmHg.

Hypertension / High Blood Pressure Reading: Consistently ≥140/90mmHg

What can happen if high blood pressure is not treated?

Uncontrolled hypertension may lead to serious health problems including strokeheart attackperipheral vascular disease, kidney disease, eye damage, and vascular dementia.

Apart from medication, how can I lower my high blood pressure (hypertension)?

Following the ABCDE guidelines, here are some lifestyle changes you can adopt to reduce your blood pressure.

ChangesRecommendationExpected benefits in systolic BP reduction
Alcohol limitationMEN 

<30g/day ethanol (<700mL/day beer, <240mL/day red wine, <75mL/day whiskey or brandy)


<20g/day ethanol (<470mL/day beer, <160mL/day red wine, <50mL/day whiskey or brandy)

Body weight reductionBMI = 18.5–24.9kg/m21mmHg/kg
Cessation of smokingStop smokingNo independent effect*
Diet adaptationDASH diet: rich in fruits and vegetables. (8–10 servings/day), rich in low-fat dairy products (2–3 servings/day), and reduction in saturated fat and cholesterol10–12mmHg
Exercise adoptionAerobic, at least 30 minutes/day and at least 5 days/week3–7mmHg

BP= blood pressure; BMI= body mass index; DASH= Dietary Approaches to stop Hypertension

*Smoking cigarettes acutely exerts a hypertensive effect, mainly through the stimulation of the nervous system and release of “stress hormones”



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