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Ways To Reduce Blood Pressure

If you find yourself suddenly having hypertension (hypertension) according to the latest guidelines of the American Heart Association and the American College of Cardiology, you may be thinking about what you should do. The guidelines have reduced the definition of high blood pressure to 130/80 millimeters instead of 140/90 millimeters mercury (mm Hg) which means that more people are now able to meet the criteria to be considered stage one hypertension.

Although you shouldn’t dismiss the changes, there’s no reason to be in a panic. “Obviously there was nothing that happened in a woman’s body overnight or her health following the publication of the recommendations,” states the Dr. Naomi Fisher, director of hypertension service and hypertension advancement at the Brigham and Women’s Hospital Division of Endocrinology, Diabetes, and Hypertension, and an associate medical professor at Harvard Medical School.

However, the change will encourage you to consider taking your blood pressure very seriously. “These guidelines were long-anticipated and are highly regarded by the majority of experts in hypertension. It may sound like a lot however, by putting the information we’ve gathered through large-scale studies into clinical practice, they’ll help millions of people,” says Dr. Fisher.

What is the significance of hypertension?

If you fall within the 130-80 range, lowering the blood pressure of your body can keep you safe from heart attacks or stroke, kidney disease eye disease, stroke as well as cognitive decline. The aim of the updated guidelines is to urge people to take their blood pressure with care and take steps to lower it, mostly through lifestyle changes. “It is widely known that lifestyle changes can reduce blood pressure just as pills can, and often much more” claims the doctor Dr. Fisher.

Making these changes can be a challenge. Many women have awakened in the morning determined to eat healthier but then shattered by a cookie tray at a table in the office or at a dinner with friends.

How can you lower your blood pressure by making tiny changes

There is no need to undertake a massive lifestyle change to make an impact on the blood pressure of your. Here are six easy tips to take to get the blood pressure to its normal levels.

1. Lose weight

The most efficient method of reducing blood pressure is to reduce weight, according to Fisher. It doesn’t require a huge weight loss to have a positive impact. Just losing 10 pounds can reduce the blood pressure of your.

2. Read the labels

Americans consume a lot of sodium in their diets, which can be up to 3 times what is the suggested total amount of 1500 milligrams (mg) per day for those who suffer from high blood pressure, Dr. Fisher. It’s not a lot of sodium to get to that 1,500 mg daily limit — only 3/4 of a teaspoon salt. Half of that amount of sodium in an Egg McMuffin breakfast sandwich. Avoid high-sodium food items by carefully reading the labels. “It is extremely difficult to reduce sodium intake from your diet without knowing the labels in the event that you cook every meal yourself,” says Dr. Fisher. Be wary of is known as the American Heart Association has dubbed the “salty six,”” typical foods that contain there are high levels of sodium that could be lurking.

Breads and rolls
cold cuts and preserved meats

3. Get moving!

It’s not that hard to improve your overall health. Try to do a half-hour of exercise at least five times a week. “Make sure that you’re doing something that you enjoy, or it will not stick,” says Fisher. “For those who dance, it could be dancing or biking or walking briskly with a companion.” Even the everyday things like gardening can be beneficial and is a great way to lower high blood pressure.

4. Make sure you’re pumping iron

“Add the weightlifting component to your workout routine to help shed weight and remain healthy. Women lose muscle mass slowly as they age, and weightlifting is often a neglected element of a fitness routine for women in general,” says Fisher.

5. Limit your alcohol intake to one drink per day.

Consuming too much alcohol, frequently, may raise the blood pressure of your body So, be careful to drink in moderation.

6. Relax and relieve stress by meditating every day or deep breathing exercises

Stress hormones can enlarge your blood vessels, which can cause temporary increases of blood pressure. Additionally with time stress can lead to unhealthy behaviors which put your heart condition at risk. This could include eating too much or sleeping poorly, as well as drinking alcohol and drugs. All of these are reasons why the reduction of stress should be a prioritization if you want to lower blood pressure.