Can You Get Rid of High Blood Pressure

Small changes tin can make a big divergence in your claret pressure level numbers.

If you suddenly find yourself with high blood pressure (hypertension) nether the new guidelines from the American Heart Association and the American College of Cardiology, you might be wondering what to practise. The guidelines lowered the definition for loftier blood force per unit area to 130/eighty from 140/ninety millimeters of mercury (mm Hg), meaning more people now encounter the criteria for phase 1 hypertension.

While you shouldn't shrug off the alter, there'due south as well no need to panic. "Plainly, nada happened overnight inside a woman'southward trunk 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 School.

The alter, however, should spur you to have your blood pressure seriously. "These guidelines have been long predictable and are very welcome past well-nigh hypertension experts. They may seem drastic, just in putting the noesis we've gained from big trials into clinical exercise, they volition help thousands of people," says Dr. Fisher.

Why does hypertension matter?

If you lot are in this 130/80 range, reducing your blood pressure can help protect y'all from heart attack, stroke, kidney illness, eye disease, and even cognitive decline. The goal of the new guidelines is to encourage you lot to treat your high blood force per unit area seriously and to take action to bring information technology down, primarily using lifestyle interventions. "It is well documented that lifestyle changes tin lower claret pressure as much as pills can, and sometimes even more," says Dr. Fisher.

Making those changes tin can be challenging. More than than 1 woman has woken up in the morning committed to healthy eating only to exist 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 changes

You don't have to embark on a major life overhaul to make a difference in your claret force per unit area. Hither are six simple tips for actions yous can take to aid get your blood pressure back into the normal range.

1. Lose weight

Past far the most effective means of reducing elevated blood pressure level is to lose weight, says Fisher. And it doesn't require major weight loss to make a difference. Even losing every bit trivial as 10 pounds can lower your blood pressure.

2. Read labels

Americans eat far also much dietary sodium, upwardly to iii times the recommended full amount, which is 1,500 milligrams (mg) daily for individuals with loftier claret pressure, says Dr. Fisher. It doesn't take much sodium to accomplish that ane,500-mg daily cap — only 3/four of a teaspoon of common 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 hard to lower dietary sodium without reading labels, unless you fix all of your own food," says Dr. Fisher. Beware in particular of what the American Heart Association has dubbed the "salty six," mutual foods where high amounts of sodium may be lurking:

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

iii. 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 calendar week. "Make sure you'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 as gardening tin help.

iv. Pump some iron

"Add some weightlifting to your exercise regimen to help lose weight and stay fit. Women lose muscle mass steadily as we historic period, and weightlifting is an often-overlooked role of an do programme for most women," says Fisher.

5. Limit alcohol to one drink per solar day

Drinking as well much, too often, tin increase your blood force per unit area, so practice moderation.

6. Salve stress with daily meditation or deep breathing sessions

Stress hormones constrict your blood vessels and can pb to temporary spikes in blood pressure level. In addition, over fourth dimension, stress can trigger unhealthy habits that put your cardiovascular wellness at adventure. These might include overeating, poor slumber, and misusing drugs and alcohol. For all these reasons, reducing stress should exist a priority if y'all're looking to lower your blood pressure.

Image: © Orensila/Getty Images

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Source: https://www.health.harvard.edu/staying-healthy/6-simple-tips-to-reduce-your-blood-pressure