Written by
Louise W Lu, PhD, MPH, BMLS
Reviewed by
Alexandra V Goldberg, Registered Dietitian
In our previous blog post, “Is 130/80 High Blood Pressure? The Truth About Blood Pressure Guidelines Around the World”, we compared how different countries define high blood pressure. What we found was surprising: not everyone uses the same cutoff — and that could be putting some people at risk without even realizing it.
Now, new research gives us even more reason to worry — especially if you’re East Asian (like Chinese) or South Asian (like Indian, Pakistani, or Bangladeshi). A large study just published in Hypertension, the journal of the American Heart Association (AHA), shows that these two groups have very different — and very serious — risks when their blood pressure goes up.
And here’s the big message:
If you’re Asian, waiting until your blood pressure hits 140/90 might be too late.
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Even “Slightly High” Blood Pressure Can Be Dangerous — Especially for East Asians
This new research followed over 3,400 adults in the UK — some of East Asian background (mostly Chinese), others South Asian (from places like India, Pakistan, and Sri Lanka).
What they found was striking:
- Blood pressure tends to rise more slowly over time.
- But once it starts creeping up — especially after age 60 or 65 — the stroke risk skyrockets.
Even a small increase in midlife systolic blood pressure (the top number) leads to:
- 2.5× higher risk of heart disease caused by blocked arteries (ASCVD)
- Almost 4× higher risk of stroke
In fact, after age 65, any increase in blood pressure — even one that wouldn’t be considered “high” by some guidelines — was strongly linked to strokes of all types.
What does that mean for you if you’re Chinese?
✔ Don’t wait until it hits 140/90 — because for many East Asians, the damage could already be happening silently.
South Asians: Risks Start Younger and Last a Lifetime
Now, for South Asians (like those from India, Bangladesh, or Nepal), the story is different — but no less serious.
The same study found that:
- Blood pressure rises much earlier, and much faster.
- South Asian men hit 130 mmHg (the AHA’s threshold for high blood pressure) around age 36.
- Women hit it around age 45.
- That’s 7–10 years earlier than their East Asian counterparts.
This early rise in blood pressure was tied to:
- A much higher lifetime risk of heart disease
- A more than twofold risk of peripheral artery disease if diastolic blood pressure (the bottom number) is even modestly elevated during young adulthood
What does that mean for you if you’re South Asian?
Why Are East and South Asians So Sensitive to Blood Pressure?
Doctors and scientists suggest a few key reasons:
- Blood vessel structure: East Asians may have different blood vessel elasticity or lining, making their arteries more fragile when pressure increases.
- Genetics: Variants like APOA5 rs662799 are more common in Asian populations and linked to cholesterol and metabolic issues.
- Lifestyle and environment: Salt-heavy diets, low activity levels, high stress, and lack of screening may all contribute differently across groups.
Why the American Heart Association’s 130/80 Guideline Makes More Sense
Many Asian countries still define high blood pressure as 140/90 mmHg. But the American Heart Association updated its guidelines in 2017, setting the cutoff at 130/80 mmHg.
This stricter definition is better aligned with the real risks faced by Asian populations:
- South Asians benefit from earlier intervention before long-term damage builds up.
- East Asians can reduce stroke risk by acting sooner, especially after midlife.
Using 130/80 mmHg as a warning sign — not 140/90 — could save lives.
What Should You Do?
✔ Don't ignore small increases in blood pressure — even if it seems “normal.”
✔ Check your BP regularly after age 60.
✔ Cut back on salt, especially from pickled or packaged foods.
✔ Focus on stress relief, sleep, and gentle exercise.
✔ If your systolic pressure is over 130 mmHg, talk to your doctor.
Recommended Supplementation: Consider using high-purity (95%+) EPA fish oil products, such as PNZ Omega 1440 or NYO3 EPA. High-EPA fish oil is particularly beneficial for East Asians, as its anti-inflammatory properties help reduce vascular sensitivity associated with elevated blood pressure. It can also help stabilise blood pressure levels and support autonomic nervous system balance, especially for those experiencing poor sleep quality.
✔ Start checking BP as early as your 20s or 30s, especially if heart disease runs in the family.
✔ Don't wait for symptoms — high blood pressure is often silent.
✔ Monitor weight, blood sugar, and triglycerides.
✔ Focus on fibre, healthy fats, and minimising sugar and processed snacks.
✔ Take action if your BP is above 130/80 mmHg — even slightly.
Recommended Supplementation: South Asians are more prone to developing high blood pressure and metabolic stress at a younger age. Early supplementation with reduced Coenzyme Q10 and NMN+PQQ is recommended to help stabilise blood pressure, enhance energy metabolism, and support cardiovascular health.
The Bottom Line
It’s time to stop using one-size-fits-all rules for blood pressure — especially in Asian populations.
The old advice of “wait until 140/90” may be too late:
- For East Asians: even small increases in later life can be deadly.
- For South Asians: risks start early and build over time.
That’s why we recommend using the American Heart Association’s 130/80 mmHg standard as the safer guideline — not just in the West, but globally.
The earlier you act, the better your chances of protecting your heart and brain.
Looking for more tips on managing your blood pressure? Check out our previous article: “Is 130/80 High Blood Pressure? The Truth About Blood Pressure Guidelines Around the World”
