How Can We Control Our High Blood Pressure

Pocket-size changes can make a big difference in your blood pressure numbers.

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If y'all suddenly find yourself with high blood force per unit area (hypertension) under the new guidelines from the American Heart Clan and the American College of Cardiology, yous might be wondering what to practise. The guidelines lowered the definition for high blood pressure level to 130/lxxx from 140/90 millimeters of mercury (mm Hg), meaning more people now run into the criteria for stage ane hypertension.

While you shouldn't shrug off the change, there's too no need to panic. "Obviously, nothing happened overnight within a woman'south torso or to her health with the release of the guidelines," says Dr. Naomi Fisher, director of hypertension service and hypertension innovation at the Brigham and Women'due south Hospital Division of Endocrinology, Diabetes, and Hypertension, and associate professor of medicine at Harvard Medical Schoolhouse.

The alter, however, should spur you to have your blood pressure seriously. "These guidelines accept been long predictable and are very welcome by most hypertension experts. They may seem drastic, but in putting the noesis we've gained from large trials into clinical practice, they will assist thousands of people," says Dr. Fisher.

Why does hypertension matter?

If you are in this 130/80 range, reducing your claret pressure can help protect you from heart set on, stroke, kidney disease, eye affliction, and even cognitive decline. The goal of the new guidelines is to encourage you to care for your loftier blood pressure seriously and to accept action to bring it down, primarily using lifestyle interventions. "It is well documented that lifestyle changes tin can lower blood pressure as much every bit pills tin can, and sometimes even more," says Dr. Fisher.

Making those changes can be challenging. More than than one woman has woken up in the morning committed to healthy eating only to be derailed by a plate of cookies on a table in the office or a dinner out with friends.

How lower your blood pressure with minor changes

Yous don't have to commence on a major life overhaul to make a difference in your blood pressure. Here are six simple tips for actions you lot tin can accept to assistance get your blood pressure level back into the normal range.

one. Lose weight

By far the most effective means of reducing elevated blood pressure is to lose weight, says Fisher. And information technology doesn't require major weight loss to make a difference. Fifty-fifty losing every bit trivial as x pounds can lower your blood pressure.

2. Read labels

Americans eat far as well much dietary sodium, up to 3 times the recommended total amount, which is 1,500 milligrams (mg) daily for individuals with high blood force per unit area, says Dr. Fisher. It doesn't take much sodium to reach that one,500-mg daily cap — just 3/four of a teaspoon of table salt. There'southward half of that amount of sodium in i Egg McMuffin breakfast sandwich. Weed out high-sodium foods past reading labels carefully. "Information technology is very hard to lower dietary sodium without reading labels, unless you ready all of your ain food," says Dr. Fisher. Beware in item of what the American Heart Association has dubbed the "salty six," mutual foods where loftier amounts of sodium may be lurking:

breads and rolls
cold cuts and cured meats
pizza
poultry
soup
sandwiches.

3. Get moving

Information technology doesn't take much practice to make a difference in your health. Aim for a half-hour at least five days a week. "Brand sure you lot're doing something you love, or it won't stick," says Fisher. "For some that ways dancing; for others, biking or taking brisk walks with a friend." Even everyday activities such equally gardening can help.

4. Pump some iron

"Add some weightlifting to your practise regimen to help lose weight and stay fit. Women lose muscle mass steadily equally we age, and weightlifting is an frequently-overlooked part of an do plan for most women," says Fisher.

5. Limit alcohol to one drinkable per day

Drinking too much, also frequently, can increase your blood pressure, so practice moderation.

six. Salve stress with daily meditation or deep breathing sessions

Stress hormones constrict your claret vessels and tin lead to temporary spikes in blood pressure. In add-on, over fourth dimension, stress can trigger unhealthy habits that put your cardiovascular health at risk. These might include overeating, poor sleep, and misusing drugs and alcohol. For all these reasons, reducing stress should be a priority if you're looking to lower your blood pressure.