Small changes could make a giant difference in your blood pressure numbers.
If you suddenly end up with hypertension (hypertension), you might be wondering what to do, in response to recent guidelines from the American Heart Association and the American College of Cardiology. The guidelines lowered the definition of hypertension from 140/90 millimeters of mercury (mm Hg) to 130/80, meaning more people now meet the standards for stage 1 hypertension.
However, the change will encourage you to take your blood pressure seriously. Dr. Fisher says, “These guidelines are long overdue and have been well received by most hypertensive specialists. They may seem harsh, but the knowledge we've gained from large trials “If we put this into clinical practice, it'll help 1000's of individuals,” says Dr. Fisher.
Why is hypertension vital?
If you're in that 130/80 range, lowering your blood pressure may help protect you from heart attack, stroke, kidney disease, eye disease, and even cognitive decline. The recent guidelines aim to encourage you to take your hypertension seriously and take steps to bring it down, mainly using lifestyle interventions. “It's well documented that lifestyle changes can lower blood pressure just as much as pills, and sometimes even more,” says Dr. Fisher.
Making these changes will be difficult. More than one woman wakes up within the morning determined to eat healthy only to have a plate of cookies on the desk on the office or dinner with friends.
How to lower your blood pressure with small changes
You don't need to drastically change your lifestyle to make a difference to your blood pressure. Here are six easy suggestions you'll be able to take to assist bring your blood pressure back into the traditional range.
1. Lose weight
Fisher says essentially the most effective solution to lower hypertension is to shed pounds. And it doesn't take weight reduction to make a difference. Even losing as little as 10 kilos can lower your blood pressure.
2. Read the label
Dr. Fisher says Americans devour an excessive amount of dietary sodium, as much as thrice the really helpful total amount, which is 1,500 milligrams (mg) per day for individuals with hypertension. It doesn't take much sodium to succeed in that 1,500-mg day by day cap — just 3/4 teaspoon of salt. An Egg McMuffin has half the quantity of sodium in a breakfast sandwich. Eliminate foods high in sodium by reading labels fastidiously. “It's very difficult to reduce dietary sodium without reading the label, unless you prepare all your own food,” says Dr. Fisher. Be especially aware of what the American Heart Association has dubbed the “salty six” common foods where excess sodium could also be hiding:
- Bread and rolls
- Cold cuts and cured meats
- Pizza
- Poultry
- Soup
- Sandwich
3. To move
It doesn't take much exercise to make a difference in your health. Aim for half an hour a minimum of five days per week. “Make sure you're doing something you love, or it won't last,” says Fisher. “For some that means dancing; for others, riding a bike or going for a brisk walk with a friend.” Even on a regular basis activities like gardening may help.
4. Pump some iron.
“Add some weightlifting to your exercise regimen to help you lose weight and stay fit,” says Fisher. is an often ignored a part of an exercise plan,” says Fisher.
5. Limit alcohol to at least one drink per day
Drinking an excessive amount of, too often, can raise your blood pressure, so practice moderation.
6. De-stress with day by day meditation or deep respiration sessions.
Stress hormones constrict your blood vessels and could cause a short lived increase in blood pressure. Plus, over time, stress can result in unhealthy habits that put your cardiovascular health in danger. These can include overeating, lack of sleep, and drug and alcohol abuse. For all these reasons, reducing stress needs to be a priority if you would like to lower your blood pressure.
Photo: Camberwood/Getty Images