![]() ![]() ![]() "Make sure you're doing something you love, or it won't stick," says Fisher. Aim for a half-hour at least five days a week. It doesn't take much exercise to make a difference in your health. Beware in particular of what the American Heart Association has dubbed the "salty six," common foods where high amounts of sodium may be lurking: "It is very difficult to lower dietary sodium without reading labels, unless you prepare all of your own food," says Dr. Weed out high-sodium foods by reading labels carefully. There's half of that amount of sodium in one Egg McMuffin breakfast sandwich. It doesn't take much sodium to reach that 1,500-mg daily cap - just 3/4 of a teaspoon of salt. Read labelsĪmericans 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. Even losing as little as 10 pounds can lower your blood pressure. And it doesn't require major weight loss to make a difference. Lose weightīy far the most effective means of reducing elevated blood pressure is to lose weight, says Fisher. Here are six simple tips for actions you can take to help get your blood pressure back into the normal range. You don't have to embark on a major life overhaul to make a difference in your blood pressure. How lower your blood pressure with small changes 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. "It is well documented that lifestyle changes can lower blood pressure as much as pills can, and sometimes even more," says Dr. 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. 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. 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. "These guidelines have been long anticipated and are very welcome by most hypertension experts. The change, however, should spur you to take your blood pressure seriously. 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. "Obviously, nothing happened overnight inside a woman's body or to her health with the release of the guidelines," says Dr. While you shouldn't shrug off the change, there's also no need to panic. 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. 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. Small changes can make a big difference in your blood pressure numbers. ![]()
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