Stricter numbers mean taking steps to control blood pressure before it gets too high.
The American Heart Association announced in 2017 that it was revising guidelines for what is considered high blood pressure – which means even more Americans than before are considered “hypertensive.”
Before this change, the association estimated that 30 percent of Americans hade hypertension (high blood pressure). Under the newer guidelines, closer to half of Americans’ blood pressure readings are considered too high.
What is too high for blood pressure? Now, “normal” blood pressure is below 120/80. Blood pressure readings between 120/80 and 130/80 are considered “elevated” (above normal); and 130/80 or above is considered high. Previously, the association considered readings above 140/90 to be high, and 120/80 or below as normal.
High blood pressure is a major risk factor for heart disease and stroke, the two leading causes of death in the world, according to the American Heart Association. The newer guidelines note that, in the United States, high blood pressure causes more deaths from heart disease and stroke than all other preventable causes except cigarette smoking. Yet high blood pressure doesn’t usually make someone feel sick. It can be “silent” until a stroke or heart attack happens.
Adults should know their blood pressure numbers. Ask your primary care doctor some key questions about your blood pressure numbers, and whether you should start working with a cardiologist. Vanderbilt Heart and Vascular Institute cardiologists create personalized treatment plans for patients, keeping their cardiovascular health and overall health in mind.
The good news is that most people can lower their blood pressure even without medication. Keeping weight within healthy limits helps keep blood pressure normal. It’s smart to pay attention to how much alcohol you drink. For the purposes of controlling blood pressure, drink only in moderation. That means no more than two drinks per day for men and one for women. (Recent studies have found that even light drinking can raise your risk of developing several cancers, however.)
Beyond staying at a healthy weight and limiting or cutting out alcohol, here are four more big strategies to prevent hypertension:
1. Cut way back on salt in your diet.
Americans love salty food, but it doesn’t love us back. Fried food, processed food, bacon, vegetables cooked with bacon – they’re all high in sodium (salt). If you have high blood pressure – even if you’ve only just landed in this category, under the 2017 American Heart Association guidelines – read food labels and keep track of how much salt you’re taking in. Aim for less than 2,300 milligrams of sodium per day.
Be aware that many foods that don’t taste particularly salty may be hiding a lot of sodium (for example, store-bought salad dressings, white bread and canned goods). Check the actual amount of sodium in a food; don’t assume that because the can is labeled “low sodium” that you can eat that food and stay within your daily salt limit.
Get familiar with the DASH diet.
Flavor food with garlic, lemon or lime juice, hot peppers or fresh herbs. All of these pack a lot of flavor without salt.
2. Get plenty of exercise.
If you get very little (or no) physical activity, learning to work some into your daily routine will improve your health. There are ways to gently ease into an exercise routine to avoid injury and burnout.
You don’t need an hour or more of intense sweating to get the benefits of physical activity. Squeezing it in in short bursts counts, too. Once you are in the habit of a daily workout – even if it’s just a stroll – you’ll discover the nice side benefits of regular walking, things that help manage stress.
3. Yes, manage stress.
Exercise is good for this, too. Brisk walking, lifting weights, a kickboxing class: These and other types of exercise all help blow off steam. Yoga does wonders for calming the body and mind.
It’s increasingly clear from recent scientific studies that sleep plays an important role in many aspects of our health, including our ability to shake off stress. Prevent these things from eroding your sleep, to get more rest and lower your stress level.
4. Quit smoking.
Smoking cigarettes raises blood pressure, which in turn increases the chances of a stroke and heart disease.
Breaking a nicotine addiction is difficult, but even people who have smoked for decades have been able to do it. Quitting smoking improves health, in many ways, some as quickly as 20 minutes after your last cigarette. One of the first things to improve is blood pressure; it starts dropping 20 minutes after your last puff. For inspiration and strategies, My Vanderbilt Health offers these posts about quitting smoking.
There are many ways to reach a healthy blood pressure. The more strategies you use, the better you will control your blood pressure.
The Vanderbilt Heart team treats patients with all kinds of cardiovascular disease, including very complex cases, offering a wide range of services in many locations.
