At present, there are more than 200 million people with hypertension in China, with an annual increase of 10 million; there are 240 million and 70 million overweight and obese people respectively. Hypertension is the primary risk factor for cardiovascular diseases, and the common cardiovascular complications of hypertension (stroke and heart disease) are the first cause of death among residents. Relevant statistics from the Ministry of Health show that 3 million people die from cardiovascular diseases in China every year, equivalent to 8,000 people every day and 1 person every 10 seconds. Overweight and obesity increase the risk of hypertension, diabetes and cardiovascular disease.
I. What is a healthy weight?
At present, the general use of “body mass index” (BMI) to evaluate weight.
Body mass index (BMI) = weight (kg) / height 2 (m 2)
1, Chinese adult weight classification standards.
2, BMI <18.5 underweight.
3, 18.5 ≤ BMI < 24.0 normal weight.
4, 24.0 ≤ BMI <28.0 overweight.
5, BMI ≥ 28.0 obese.
In addition, another criterion for determining obesity is waist circumference. Our adult male waist circumference ≥ 85 cm, female waist circumference ≥ 80 cm, fat concentration in the abdomen, for “central” obesity, or “centripetal”, “apple” obesity.
Second, the standard of healthy blood pressure?
1, adult blood pressure <120/80 mmHg is normal blood pressure, or called healthy blood pressure.
2, 65 years of age or older, blood pressure <130/80mmHg, should also be considered basic healthy blood pressure.
3, adults with blood pressure ≥ 140/90 mmHg are considered hypertensive.
4, adult blood pressure 120-139/80-89 mmHg for normal high blood pressure.
Third, overweight, obese hazards
1, prone to hypertension: super seeds / obese and normal weight people compared to the chances of hypertension 3 times greater.
2, prone to diabetes: super seeds / obese and normal weight, compared to the odds of type 2 diabetes is 2 times greater.
3, easy to suffer from dyslipidemia: super species / obese and normal weight, compared to the odds of suffering from dyslipidemia 2 times greater.
4, often accompanied by a variety of diseases: such as arthritis, fatty liver, sleep apnea syndrome, tumors, heart disease, stroke, etc..
5, excessive obesity affects the quality of life, walking inconvenience.
Fourth, the danger of hypertension
1, blood pressure 130-139/85-89mmHg is a normal high value of blood pressure, can be considered subnormal blood pressure, half of these people become hypertensive within 10 years.
2, hypertension is the most important risk factor for heart disease, cerebrovascular disease, kidney disease; its complications are myocardial infarction, cerebral hemorrhage, cerebral thrombosis, renal insufficiency, etc., which can cause death and disability in serious cases, and affect work and quality of life in light cases.
3, hypertension treatment requires long-term medication, increasing the economic burden. So it is necessary to prevent hypertension.
4, hypertension-related cardiovascular disease is the main disease of death in China’s residents, China’s epidemiological studies show that 2/3 of the residents die related to hypertension.
5, hypertension continues to damage the endothelial cells of blood vessels, resulting in atherosclerosis.
6, hypertension is often asymptomatic, known as the “silent killer”. In some cases, hypertension is only discovered after a brain hemorrhage.
V. How to maintain a healthy weight and healthy blood pressure?
1, long-term adherence to a reasonable diet, balanced nutrition
(1) Generally adults eat 8 taels to 1 pound of vegetables and 2-4 taels of fruits every day.
(2) the right amount of staple foods (rice, noodles, mixed grains).
(3) Use vegetable oil, no more than half a tael per person per day.
(4) No fatty meat and animal offal, no more than 2 taels of lean meat per person per day.
(5) Increase soy products, fish and milk in moderation, and not more than five eggs per week.
(6) Control salt intake, no more than 6 grams per person per day.
(7) Do not use or reduce the use of salted vegetables and other pickled products with high salt content.
2, adhere to the appropriate amount of exercise
(1) choose the form of exercise that suits you.
(2) 3-5 times a week, more than 30 minutes each time.
(3) exercise intensity to tolerate, reference heart rate = 170 – age.
3.Limit alcohol consumption
(1) Do not promote the consumption of alcohol.
(2) If you want to drink alcohol, it should be in small amounts: no more than 1 tael of white wine, no more than 2 taels of wine and no more than 5 taels of beer per person per day.
4.Do not smoke or resolutely quit smoking
5.Measure weight and blood pressure regularly
(1) Normal adults should have their blood pressure measured at least once every two years.
(2) Blood pressure measurement at the first consultation for adults over 35 years old.
(3) Hypertension-prone people (blood pressure 130-139/85-89 mmHg), blood pressure measurement at least once every 6 months.
(4) Regular blood pressure measurement in hypertensive patients, usually once a week, or 1-2 times a day when blood pressure is unstable.
(5) Measure weight once every 6 months for adults in general.
6, the goal of healthy weight, healthy blood pressure
Healthy weight: not too fat, not too thin, general adult body mass index 18.5-23.9kg/m2, elderly people can be slightly higher.
Healthy blood pressure: not low, not high, general blood pressure <120/80mmHg; elderly people <140/90mmHg.
Eat and move two balance, healthy for life. I hope everyone pays attention to the measurement of blood pressure and weight, and I wish everyone has a healthy weight and healthy blood pressure.