If you discover that you’re diagnosed with elevated blood pressure (hypertension) according to the latest guidelines of the American Heart Association and the American College of Cardiology, you may be wondering what to do. The guidelines lowered the definition of high blood pressure to 130/80 from 140/90 millimeters of mercury (mm Hg) which means that more people now meet the criteria that stage 1 is hypertension.
While it’s important to not dismiss the change, there’s no need to panic. “Obviously, nothing happened over night in the body of a woman or to her health with the release of these Guidelines,” claims Dr. Naomi Fisher, director of hypertension service and hypertension advancement at the Brigham and Women’s Hospital Division of Endocrinology, Diabetes, and Hypertension and associate professor of medicine at Harvard Medical School.
The change, however, should spur you to take your blood pressure seriously. “These guidelines were long-anticipated and are highly regarded by many experts on hypertension. They may seem drastic, but in putting the expertise we’ve gained from large trials into clinical practice, they’ll assist hundreds of patients,” says Dr. Fisher.
Why does hypertension matter?
If you are in this 130/80 range, reducing the blood pressure of your body can prevent heart attack, stroke, kidney disease eye disease, stroke and even cognitive decline. The purpose of these newly released guidelines is to motivate you to treat your blood pressure with care and take steps to lower it, mostly through lifestyle changes. “It is well-documented that lifestyle modifications can lower blood pressure as much as pills can, and often greater,” claims the doctor Dr. Fisher.
Making these changes can be a challenge. A number of women have woken up in the morning dedicated to healthier eating but then shattered with a tray of cookies placed on the table at the office or dinner out with friends.
How can you lower high blood pressure by making minor changes?
It’s not necessary to undergo a complete lifestyle change to make an improvement in how your blood pressure is measured. Here are six simple tips to take to bring your blood pressure back into the normal range.
1. Lose weight
The most efficient method to reduce blood pressure is losing weight, claims Fisher. And it doesn’t require major weight loss to have a positive impact. Even losing as little as 10 pounds could lower the blood pressure of your.
2. Read labels
Americans consume too much dietary sodium, up to three times the recommended total amount of 1500 milligrams (mg) each day for those with high blood pressure, claims Dr. Fisher. It’s not hard to reach the 1,500 mg daily limit — it’s just 3/4 teaspoon worth of sodium. It’s about half of sodium in one Egg McMuffin breakfast sandwich. Get rid of high-sodium items by reading labels carefully. “It is extremely difficult to lower dietary sodium without knowing the labels and preparing the entire food you eat,” says Dr. Fisher. Beware in particular of what the American Heart Association has dubbed the “salty six,” common foods where significant amounts of sodium might be lurking.
Breads and rolls
cold cuts and cured meats
pizza
poultry
soup
sandwiches.
3. Get moving!
It’s not that hard to make a difference in your overall health. Aim for a half-hour at least five days a week. “Make sure you’re engaging in something you like, or it won’t stick,” says Fisher. “For those who dance, it could be dancing; for others, biking or going for a brisk walk with a companion.” Even the everyday things like gardening can aid.
4. Get some iron
“Add the weightlifting component to your exercise regimen to help shed weight and remain fit. Women lose muscle mass steadily as we age, and weightlifting is often overlooked as a element of a fitness routine for most women,” says Fisher.
5. Limit alcohol consumption to one drink per day
Too much, and too often, can raise your blood pressure It is important to keep your drinking in check, and practice moderation.
6. Take a break from stress with daily meditation or deep breathing sessions
Stress hormones enlarge blood vessels, which can result in temporary spikes on blood pressure. Furthermore with time stress can cause unhealthy habits which put your heart condition at risk. It could be due to overeating, poor sleep, and drinking alcohol and drugs. For all these reasons, getting rid of stress should be your top first priority when trying to reduce your blood pressure.
