When it comes to high blood pressure, 130/80 is the new 140/90.
The American College of Cardiology and the American Heart Association have released new treatment guidelines, lowering the threshold for high blood pressure (hypertension). Now, high blood pressure will be defined as 130/80. The previous guidelines defined high blood pressure as 140/90.
Hypertension directly increases the risk of heart attack and stroke, so if you are one of the millions of Americans who now qualify for the diagnosis, make lowering your blood pressure one of your top priorities this year. While medication is effective in lowering blood pressure, there are natural ways to keep your numbers close to the normal reading of 120/80.
1. Quit smoking.
It isn't easy, but quitting smoking is one of the best things you can do to lower your blood pressure — and improve your overall health. Smoking cigarettes raises your blood pressure and puts you at higher risk for heart attack and stroke, according to the Centers for Disease Control and Prevention (CDC). Tanner Health System’s Get Healthy, Live Well offers a free Freshstart tobacco cessation program that can help you quit for good. Search the event calendar and register online for a free class now or call 770-214-CARE (2273).
2. Lose extra pounds.
Losing weight — if you are overweight — can help control blood pressure. Losing as little as five to 10 pounds can lower your blood pressure, according to the American Heart Association. If you are looking to shed some extra pounds, eating healthy combined with regular physical activity will help you reach your weight loss goals.
3. Eat healthy.
A recent study shows that a combination of reduced sodium intake and the “Dietary Approaches to Stop Hypertension” — the DASH diet plan — can help lower blood pressure. The plan includes a certain number of servings from a variety of food groups, which include fruits, vegetables, fat-free or low-fat milk, whole grains, fish, poultry, beans, nuts and seeds. The American Heart Association recommends that everyone consumes less than 1,500 milligrams of sodium a day. When shopping, read labels and look low-sodium, reduced-sodium or sodium-free foods. Talk with your healthcare provider to learn more about the DASH diet and what plan is best for you.
4. Move more.
Getting at least 30 minutes of physical activity a day most days of the week can lower systolic blood pressure 4 to 9 mm Hg, according to a report by the Joint National Committee on Prevention, Detection, Evaluation and Treatment of High Blood Pressure. The best types of physical activity for lowering blood pressure include cycling, dancing, light weight training, jogging, swimming and walking.
If you need additional support in reaching your blood pressure goals, Get Healthy, Live Well's evidence-based wellness programs can help you keep track of your numbers. Click here to find and register for classes in Carroll, Haralson and Heard counties or call 770-214-CARE (2273).
Villa Rica Family Medicine is located in Villa Rica. For more information, visit VillaRicaFamilyMedicine.org or call 770-459-4411.