{"id":5932,"date":"2022-07-08T16:53:36","date_gmt":"2022-07-08T09:53:36","guid":{"rendered":"https:\/\/repoffice.rafflesmedical.com.kh\/?p=5932"},"modified":"2022-07-08T16:53:36","modified_gmt":"2022-07-08T09:53:36","slug":"5-tips-of-hypertension-lifestyle-management","status":"publish","type":"post","link":"https:\/\/repoffice.rafflesmedical.com.kh\/en\/5-tips-of-hypertension-lifestyle-management\/","title":{"rendered":"5 Tips of Hypertension Lifestyle Management"},"content":{"rendered":"<h3><strong>What is high blood pressure (hypertension)?<\/strong><\/h3>\n<p>High blood pressure occurs when the force of blood pushing against our blood vessel walls is consistently high. It is often called the \u201csilent killer\u201d 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\u00a0<strong>consistently<\/strong>\u00a0<strong>\u2265140\/90mmHg<\/strong>.<\/p>\n<div>\n<p>Hypertension \/ High Blood Pressure Reading: Consistently \u2265140\/90mmHg<\/p>\n<\/div>\n<h3>What can happen if high blood pressure is not treated?<\/h3>\n<p>Uncontrolled hypertension may lead to serious health problems including\u00a0<a href=\"https:\/\/www.rafflesmedicalgroup.com\/health-resources\/health-articles\/stroke-stress-all-your-questions-answered\/\">stroke<\/a>,\u00a0<a href=\"https:\/\/www.rafflesmedicalgroup.com\/health-resources\/health-articles\/heart-disease-in-singapore\/\">heart attack<\/a>,\u00a0<a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/17357-peripheral-artery-disease-pad\" target=\"_blank\" rel=\"noopener\">peripheral<\/a>\u00a0vascular disease, kidney disease, eye damage, and vascular dementia.<\/p>\n<h3>Apart from medication, how can I lower my high blood pressure (hypertension)?<\/h3>\n<p>Following the ABCDE guidelines, here are some lifestyle changes you can adopt to reduce your blood pressure.<\/p>\n<table cellspacing=\"0\" cellpadding=\"10\">\n<tbody>\n<tr>\n<td width=\"25%\"><strong>Changes<\/strong><\/td>\n<td width=\"50%\"><strong>Recommendation<\/strong><\/td>\n<td width=\"25%\"><strong>Expected<\/strong>\u00a0<strong>benefits<\/strong>\u00a0<strong>in systolic BP reduction<\/strong><\/td>\n<\/tr>\n<tr>\n<td><strong>A<\/strong>lcohol limitation<\/td>\n<td><strong>MEN<\/strong>&nbsp;<\/p>\n<p>&lt;30g\/day ethanol (&lt;700mL\/day beer, &lt;240mL\/day red wine, &lt;75mL\/day whiskey or brandy)<\/p>\n<p><strong>WOMEN<\/strong><\/p>\n<p>&lt;20g\/day ethanol (&lt;470mL\/day beer, &lt;160mL\/day red wine, &lt;50mL\/day whiskey or brandy)<\/td>\n<td>2\u20134mmHg<\/td>\n<\/tr>\n<tr>\n<td><strong>B<\/strong>ody weight reduction<\/td>\n<td>BMI = 18.5\u201324.9kg\/m2<\/td>\n<td>1mmHg\/kg<\/td>\n<\/tr>\n<tr>\n<td><strong>C<\/strong>essation of smoking<\/td>\n<td>Stop smoking<\/td>\n<td>No independent effect*<\/td>\n<\/tr>\n<tr>\n<td><strong>D<\/strong>iet adaptation<\/td>\n<td><strong>DASH\u00a0<\/strong>diet: rich in fruits and vegetables. (8\u201310 servings\/day), rich in low-fat dairy products (2\u20133 servings\/day), and reduction in saturated fat and cholesterol<\/td>\n<td>10\u201312mmHg<\/td>\n<\/tr>\n<tr>\n<td><strong>E<\/strong>xercise adoption<\/td>\n<td>Aerobic, at least 30 minutes\/day and at least 5 days\/week<\/td>\n<td>3\u20137mmHg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>BP= blood pressure; BMI= body mass index; DASH= Dietary Approaches to stop Hypertension<\/p>\n<p><em>*Smoking cigarettes acutely exerts a hypertensive effect, mainly through the stimulation of the nervous system and release of \u201cstress hormones\u201d<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 \u201csilent killer\u201d because one may not be aware that anything is wrong, but the damage is occurring within the body. It is generally defined as a [&hellip;]<\/p>\n","protected":false},"author":14,"featured_media":5933,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[41,40],"tags":[],"class_list":["post-5932","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-medical-infomation","category-news-infomation"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Tips of Hypertension Lifestyle Management - Rep. Office Raffles Hospital &amp;Medical Phnom Penh, Cambodia<\/title>\n<meta name=\"description\" content=\"High blood pressure occurs when the force of blood pushing against our blood vessel walls is consistently high. 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