If you suddenly find yourself with hypertension (hypertension) under the new guidelines of the American Heart Association and the American College of Cardiology, you might be wondering what you should do. The guidelines reduced the criteria for high blood pressure to 130/80 instead of 140/90 millimeters of mercury (mm Hg) This means that a greater number of people are now able to meet the criteria that stage 1 is hypertension.
Although you shouldn’t dismiss the change, there’s no need to panic. “Obviously no change was made in a woman’s body overnight or to her health with the release of the Guidelines,” says the Dr. Naomi Fisher, director of hypertension service and hypertension advancement at the Brigham and Women’s Hospital Division of Endocrinology, Diabetes, and Hypertension, and an associate professor of medicine at Harvard Medical School.
The changes, however, will encourage you to consider taking your blood pressure very seriously. “These guidelines were long-anticipated and have been embraced by all experts in hypertension. Although they may appear drastic but by putting the knowledge we’ve gained through large-scale studies into clinical practice, they’ll assist hundreds of patients,” says Dr. Fisher.
Why is hypertension important?
If you’re in the 130-80 range, lowering the blood pressure of your body can prevent heart attack and stroke, kidney disease, eye disease as well as cognitive decline. The objective of the new guidelines is to encourage people to take their hypertension with care and to act to lower it, principally through lifestyle modifications. “It is well documented that lifestyle modifications can lower blood pressure in the same way that pills can, sometimes perhaps more so,” says the doctor Dr. Fisher.
Making those changes can be challenging. A number of women have been up at dawn with a commitment to eating healthy only to be derail by a plate of cookies on a table in the office or at a dinner with friends.
How can you lower your blood pressure with minor changes
There is no need to embark on a major life overhaul to make an impact on your blood pressure. Here are six simple tips for steps you can take to bring you back within an acceptable range.
1. Lose weight
By far the most effective method to reduce blood pressure is to reduce weight, suggests Fisher. This doesn’t require massive weight reduction to see a difference. Even losing as little as 10 pounds can reduce the blood pressure of your.
2. Read labels
Americans consume a lot of sodium from their diets. It can be as much as more than three times recommended amount, which is 1500 milligrams (mg) every day for people with high blood pressure Dr. Fisher. It’s not a lot of sodium for you to hit that 1,500-mg daily limit — 3/4 of a teaspoon. It’s about half of sodium in an Egg McMuffin breakfast sandwich. Weed out high-sodium foods by carefully reading the labels. “It is very difficult to cut down on sodium in your diet without reading labels in the event that you cook the entire food you eat,” says Dr. Fisher. Be wary of the American Heart Association has dubbed the “salty six,” popular foods with there are high levels of sodium that could be lurking:
breads and rolls
cold cuts and preserved meats
pizza
poultry
soup
sandwiches.
Click here for more ways to lower high blood pressure.
3. Get moving
It doesn’t take much exercise to make a difference in your overall health. Aim for a half-hour at least five days a week. “Make sure that you’re doing something that you enjoy, or it won’t stick,” says Fisher. “For some that means dancing while for others it’s biking or going for a brisk walk with a companion.” Even the everyday things like gardening can aid.
4. Make sure you’re pumping iron
“Add an element of weightlifting into your routine of exercise to lose weight and keep healthy. Women lose muscle mass rapidly as they age. weightlifting is a common part of an exercise plan for the majority of women,” says Fisher.
5. Limit alcohol to one drink per day.
Intoxication from drinking too much, or too often, could raise the blood pressure of your body So, be careful to drink in moderation.
6. Take a break from stress with daily meditation or deep breathing exercises
Stress hormones can enlarge your blood vessels and result in temporary spikes in blood pressure. In addition with time stress can trigger unhealthy habits that can put your well-being at risk. It could be due to overeating or sleeping poorly, as well as taking alcohol or drugs. For all these reasons, reducing stress should be a priority if you’re looking to lower your blood pressure.
