Expert: low-salt diet Don't stay up late

October 8 this year marks the 25th National Hypertension Day
.
In the absence of antihypertensive drugs, blood pressure greater than 140/90mmHg 3 times a day can be diagnosed as hypertension
.
If it exceeds 130/80mmHg, you should also seek medical attention for health management
as soon as possible.

Feng Yingqing, deputy director of Guangdong Cardiovascular Center and chief physician of Guangdong Provincial People's Hospital, reminded that overweight and obesity can promote blood pressure and increase the risk of
hypertension.
Among them, abdominal obesity may be more strongly associated
with metabolic syndromes such as hypertension, diabetes and hyperlipidemia.

Limit sodium intake, quit smoking and alcohol

Salt is a commonly used condiment
in life.
Because of their different eating habits, some residents in some areas prefer high-salt and high-oil cooking methods, but they do not know that the risk of high blood pressure is increasing
.

"It is recommended that everyone control the daily salt intake and choose low-sodium salt
.
" Feng Yingqing introduced that the composition of salt is sodium chloride, and the excess of sodium ions in table salt is directly related
to the blood pressure level and the prevalence of hypertension in the population.
When excessive salt is consumed, the concentration of sodium ions in the human blood rises rapidly, and the water in the muscle tissue outside the blood vessels will also enter the blood vessels in large quantities, so that the blood volume will rise
rapidly.
At this time, the pressure of blood on the blood vessel wall also increases, that is, blood pressure increases
.

The Healthy China Initiative (2019-2030) and the Dietary Guidelines for Chinese Residents (2022) advocate that the per capita daily salt intake should be less than or equal to 5 grams
.
According to the literature, reducing salt intake and thus reducing blood volume not only helps prevent hypertension, but also lowers blood pressure in hypertensive patients and reduces the risk of
stroke, coronary heart disease, myocardial hypertrophy, vascular sclerosis, proteinuria, and nephropathy.

In addition to a high-salt diet, moderate alcohol consumption is also one of
the risk factors for hypertension.
In addition, nicotine in tobacco can cause sympathetic nerve excitation, leading to vasoconstriction and atherosclerosis, which also causes an increase
in blood pressure.
Feng Yingqing suggested that smoking and alcohol should be quit as soon as possible, and good living habits can not only lower blood pressure, but also reduce the risk of
cardiovascular disease.

Live regularly and exercise in moderation

According to China's statistics from 2012 to 2015, dyslipidemia has been quite common among middle-aged people in economically developed areas of China, and the overall prevalence of dyslipidemia is 34.
7%.

Feng Yingqing introduced that the increase of free fatty acids in the blood can reflexively cause blood pressure to rise
.
Therefore, controlling blood lipid levels is important
to prevent high blood pressure.

According to a survey of 2.
7 million people aged 35 to 75 years old by the China Early Screening and Comprehensive Intervention Project for High-Risk Cardiovascular Diseases, the rate of age-standardized abdominal obesity (waist circumference≥85 cm) was 32.
7% for women.
Men (waist circumference≥ 90 cm) are 36.
6%, and it is estimated that 1 in 3 adults in the country is belly obese
.

How can obesity patients prevent high blood pressure? Feng Yingqing suggested that first of all, we should live regularly and do not stay up late
.
After staying up late, the human body is easy to starve, and when you are hungry, you want to eat, and the more you eat, the more addictive
you get.
Second, stick to endurance sports
.
Finally, make yourself feel good
.
Studies have shown that stress, depression, insomnia and other factors also increase the risk of
high blood pressure.
You should always maintain an optimistic attitude and receive psychological intervention
when necessary.

Moderate exercise can relax the mind and reduce the risk of
high blood pressure.
According to the 2014 national physical fitness monitoring, the regular exercise rate of Chinese residents is 33.
9%.

In addition to those over 70 years old, regular exercise rates are lowest among people aged 20 to 39 and highest
among those aged 60 to 69.

Feng Yingqing suggested that everyone can insist on moderate aerobic exercise every day according to their own conditions, and carry out muscle strength exercises and flexibility exercises
.
The exercise intensity is mainly medium intensity, such as playing ball, running, cycling, swimming, skipping rope, jumping exercises, brisk walking, etc
.
"Choose a sport
that you enjoy and that you can stick to.
About 5 times a week, each time is not less than 30 minutes
.
(Editor Li Chuang)