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, which were released in November, lowered the definition for
high blood pressure to 130/80 from 140/90 millimeters of mercury (mm
Hg), meaning more women 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.
Small changes to lower your blood pressure
You 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 weight
By 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 labels
Americans 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:
-
breads and rolls
-
cold cuts and cured meats
-
pizza
-
poultry
-
soup
-
sandwiches.
3. Get moving
It 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 weight lifting
to your exercise regimen to help lose weight and stay fit. Women lose
muscle mass steadily as we age, and weight lifting is an
often-overlooked part of an exercise plan for most women," says Fisher.
5. Limit alcohol to one drink per day
Drinking too much, too often, can increase your blood pressure, so practice moderation.
6. Relieve stress with daily meditation or deep breathing sessions
Stress 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.
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