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
Keeping well hydrated by drinking 6-8 glasses of water daily (even more if working in hot and humid conditions) is beneficial for the blood pressure. Keeping well hydrated by drinking 6-8 glasses of water daily (even more if working in hot and humid conditions) is beneficial for the blood pressure. High blood pressure (BP) or hypertension is a condition caused by the persistent high pressure of blood against the walls of arteries. It is also called systolic pressure (constantly greater than 139 mmHg) or diastolic pressure (constantly more than 89 mmHg). High blood pressure occurs when the body’s smaller blood vessels (arterioles) become narrow, forcing the heart to work harder to push blood through arteries. It typically develops over several years and is often asymptomatic. The higher the blood pressure, the higher the risk for a person to have other health problems, such as heart disease, heart attack and stroke. Dehydration has the following effect on blood pressure:
If these effects remain constant in the body due to continuous dehydration, the brain trains itself to maintain a blood pressure higher than normal so that the organs receive blood supply. These changes over a longer period cause hypertension. Uncontrolled hypertension requires medical attention and treatment.
Different types of hypertensionEssential hypertension In 95% of high blood pressure cases, the underlying cause is unknown. This type of high blood pressure is called "essential hypertension." High blood pressure tends to run in families and is more likely to affect men than women. Essential hypertension is also greatly influenced by diet and lifestyle. Most people with high blood pressure are salt sensitive, and a slight increase in salt intake may increase their blood pressure. Secondary hypertension When a direct cause for high blood pressure can be identified, the condition is described as secondary hypertension. Among the known causes of secondary hypertension, kidney disease ranks the highest. Hypertension can also be triggered by tumors or other abnormalities that cause the adrenal glands to secrete excess amounts of the hormones that elevate blood pressure. Birth control pills (specifically those containing estrogen) and pregnancy can boost blood pressure. QUESTIONSalt and sodium are the same. See AnswerNatural remedies to lower blood pressure and preventive measuresHealthy lifestyle changes can help control the factors that cause hypertension. Some of the most common home remedies include:
Health NewsHow can I lower my blood pressure immediately?High blood pressure (BP) can be lowered with measures such as reducing stress High blood pressure (BP) is dangerous. It can lead to many health problems, including heart disease, brain stroke, kidney disease, vision loss, sexual dysfunction, and more. Below are a few common ways to reduce BP immediately:
SLIDESHOWHow to Lower Blood Pressure: Exercise and Tips See SlideshowWhat type of food is recommended to control blood pressure?As per the American Heart Association and American College of Cardiology, a person has high blood pressure (BP) if their BP is more than 130/80, which means that nearly half of all adults may need to lower their BP. Below are a few common diet changes that can help in controlling BP:
Apart from the aforementioned options, limiting alcohol consumption, maintaining weight as recommended for height, exercising daily, and avoiding smoking are the best ways to lower BP in the long term. Subscribe to MedicineNet's Heart Health NewsletterBy clicking "Submit," I agree to the MedicineNet Terms and Conditions and Privacy Policy. I also agree to receive emails from MedicineNet and I understand that I may opt out of MedicineNet subscriptions at any time. Medically Reviewed on 2/24/2022 References Alexander MR. Hypertension. Medscape. https://emedicine.medscape.com/article/241381-overview Medscape. New Hypertension Guidelines: JNC 7. Journal Watch. 2003;2(5). https://www.medscape.com/viewarticle/457298 Does water lower blood pressure quickly?Blood pressure started increasing within two or three minutes after the water was ingested, increased rapidly over the next 15 minutes, and then began to decrease after about 60 minutes. Drinking more water at 60 minutes caused the blood pressure effect to be sustained for another hour.
How much water should you drink if you have high blood pressure?Lifestyle Changes
Chronic dehydration also can be a cause of high blood pressure by making the body hold onto sodium. This increases blood volume and thus blood pressure. Make a point of drinking a minimum of eight and preferably 10 to 12 glasses of pure, filtered water every day.
How can I quickly lower my blood pressure?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!. Is it OK to drink water when you have high blood pressure?Treating and preventing high blood pressure starts with making lifestyle adjustments, such as getting regular exercise and eating a nutrient-rich diet. Drinking water and staying properly hydrated can also help maintain healthy blood pressure. In general, it's recommended to drink eight 8-ounce cups of water a day.
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