Small changes can make a big difference in your blood pressure numbers.
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If you suddenly find yourself with high blood pressure (hypertension) under the new guidelines from the American Heart Association and the American College of Cardiology, you might be wondering what to do. The guidelines lowered the definition for high blood pressure to 130/80 from 140/90 millimeters of mercury (mm Hg), meaning more people now meet the criteria for stage 1 hypertension. While you shouldn't shrug off the change, there's also no need to panic. "Obviously, nothing happened overnight inside a woman's body 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'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 have been long anticipated and are very welcome by most hypertension experts. They may seem drastic, but in putting the knowledge we've gained from large trials into clinical practice, they will help thousands of people," says Dr. Fisher. Why does hypertension matter?If you are in this 130/80 range, reducing your blood pressure can help protect you from heart attack, stroke, kidney disease, eye disease, and even cognitive decline. The goal of the new guidelines is to encourage you to treat your high blood pressure seriously and to take action to bring it down, primarily using lifestyle interventions. "It is well documented that lifestyle changes can lower blood pressure as much as pills can, and sometimes even more," says Dr. Fisher. Making those changes can be challenging. More 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 small changesYou don't have to embark on a major life overhaul to make a difference in your blood pressure. Here are six simple tips for actions you can take to help get your blood pressure back into the normal range. 1. Lose weightBy far the most effective means of reducing elevated blood pressure is to lose weight, says Fisher. And it doesn't require major weight loss to make a difference. Even losing as little as 10 pounds can lower your blood pressure. 2. Read labelsAmericans eat far too much dietary sodium, up to three times the recommended total amount, which is 1,500 milligrams (mg) daily for individuals with high blood pressure, says Dr. Fisher. It doesn't take much sodium to reach that 1,500-mg daily cap — just 3/4 of a teaspoon of salt. There's half of that amount of sodium in one Egg McMuffin breakfast sandwich. Weed out high-sodium foods by reading labels carefully. "It is very difficult to lower dietary sodium without reading labels, unless you prepare all of your own food," says Dr. Fisher. Beware in particular of what the American Heart Association has dubbed the "salty six," common foods where high amounts of sodium may be lurking:
3. Get movingIt doesn't take much exercise to make a difference in your health. Aim for a half-hour at least five days a week. "Make sure you're doing something you love, or it won't stick," says Fisher. "For some that means dancing; for others, biking or taking brisk walks with a friend." Even everyday activities such as gardening can help. 4. Pump some iron"Add some weightlifting to your exercise regimen to help lose weight and stay fit. Women lose muscle mass steadily as we age, and weightlifting is an often-overlooked part of an exercise plan for most women," says Fisher. 5. Limit alcohol to one drink per dayDrinking too much, too often, can increase your blood pressure, so practice moderation. 6. Relieve stress with daily meditation or deep breathing sessionsStress hormones constrict your blood vessels and can lead to temporary spikes in blood pressure. In addition, over time, 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. Image: kimberrywood/Getty Images High blood pressure raises your chances of having both heart attack and stroke. It’s important to know your
numbers, because if you have high blood pressure you’ll want to bring those numbers down. Talk to your doctor about the best ways for you to lower your blood pressure. Here are some things they may suggest. You’ll lower your systolic blood pressure (the first number in your blood pressure results) by
5 to 20 points for every 20 pounds you lose. In fact, if you're overweight, losing as little as 10 pounds can help lower blood pressure. The weight loss goal is to get your body mass index (BMI) between 18.5 and 24.9. Weight loss will also help with sleep apnea -- when your
breathing briefly stops multiple times while you sleep. (It can raise your blood pressure and make your heart beat irregularly.) Shed pounds slowly with a steady mix of healthy eating and exercise. Keeping
tabs on the scale will help your blood pressure take care of itself. Check your readings regularly at home, and try to stay in your target range. A program called DASH (Dietary Approaches to Stop Hypertension) is considered by many to be the best diet when it comes to managing and lowering blood pressure. Stick to it and watch your systolic
blood pressure drop 8 to 14 points. Its basic rules are to stay away from or cut back on: The diet also suggests you load up instead on: Exercise is the soulmate to eating right. You’re more likely to lose weight if you exercise and follow a healthy diet. Official recommendations call for at least half an hour of exercise most days of the week. The effects can be dramatic: blood pressure drops of 4 to 9 points. Remember that exercise isn’t just going to the
gym. It can be gardening, washing your car, or housework. But things that get your heart rate up -- aerobic activities -- like walking, dancing,
jogging, riding your bike, and swimming are best for your heart. It’s a prime offender in raising
blood pressure. The American Heart Association recommends that people with hypertension keep it under 1,500 milligrams a day. Check your food labels to see how much you’re getting. If you cut back gradually, you’re less likely to notice the difference. Limiting sodium to just 2,400 milligrams
per day can lower your number 2 to 8 points. One way to cut back is to prepare your food at home. Seventy-five percent of your sodium intake comes from eating out and packaged foods. Use more spices for flavor instead of salt. Eating more potassium (found in foods like bananas, raisins, tuna, and milk) helps move sodium out of your body. A small effort can bring blood pressure down as much as two to eight
points. Ways to cut out sneaky salt and add healthy flavor: Lowering your stress helps keep your blood pressure normal. Try mind-body exercises like
yoga and tai chi. Meditation can also help with stress, as can listening to calming
music, or making music. One study found that playing music had benefits that were similar to physical activity. Sitting in the sun can boost feel-good chemicals called endorphins and lower your blood pressure. And don’t forget about your support network. Rely on friends and family to lighten your mood. Other
things you might try to get a handle on stress include: You can bring down your systolic blood pressure 2
to 4 points when you limit yourself to one alcoholic drink a day (for women) or two drinks (for men). One drink is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. Swearing off cigarettes is probably the single best
thing you can do for your heart. It’s good for your health in general, too. Not only does smoking hurt you over the long term, but your blood pressure goes up every time you have a cigarette. Lower your blood pressure and prolong your life by quitting. If you need help getting started, talk to your doctor. For some people, lifestyle changes are enough to get and keep blood pressure under control. But many people need medication too. It’s important to take it exactly as your doctor prescribes. That means not cutting doses or skipping days. If you have trouble remembering, get help with electronic reminders or daily pillboxes. Research shows that a few vitamins and minerals may be helpful in lowering blood pressure. But talk to your doctor before taking any. Make sure they know everything you take. Potassium: This helps your body get rid of sodium through your pee. Men should aim for 3,400 mg a day, and women around 2,600. It’s found in fruits like bananas and prunes and vegetables like potatoes, tomatoes, and artichoke. Vitamin D: This helps make the enzyme renin, which is linked to blood pressure health. You can get vitamin D from fatty fish, like salmon or mackerel, or milk. You also can absorb vitamin D from sunlight or take it in a supplement. Like several other body functions, such as your heart rate and breathing rate, your blood pressure goes down when you’re asleep. If you don’t get enough sleep, that means your blood pressure stays high for longer. It’s also possible that a lack of sleep can affect your body’s ability to control stress hormones, and that may play a role, too. To
get a good night’s sleep, it’s best to stick to a regular schedule, exercise early in the day, and don’t have anything to eat or drink too close to bedtime. How can I lower my blood pressure immediately?How Can I Lower My Blood Pressure Immediately?. Take a warm bath or shower. Stay in your shower or bath for at least 15 minutes and enjoy the warm water. ... . Do a breathing exercise. Take a deep breath from your core, hold your breath for about two seconds, then slowly exhale. ... . Relax!. Can drinking water lower blood pressure?Something as simple as keeping yourself hydrated by drinking six to eight glasses of water every day improves blood pressure. Water makes up 73% of the human heart,¹ so no other liquid is better at controlling blood pressure.
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