The next time you get your blood pressure checked, expect some changes. New guidelines from the American Heart Association and the American College of Cardiology suggest more aggressive management of high blood pressure. If you enjoy a drink now and then, you might want to reconsider. These guidelines recommend cutting out alcohol altogether.
These organizations regularly review the latest research to help healthcare providers understand high blood pressure better. This is the first update since 2017. With heart disease as the world’s leading killer, keeping blood pressure in check is crucial. Doing so can also lower your risk of kidney disease, type 2 diabetes, and even dementia.
In the U.S., close to half of all adults have blood pressure that is higher than normal. The target remains the same: less than 120/80 mm Hg is considered normal, while 120-129/80 mm Hg is elevated. If your readings hit 130/80 mm Hg or more, your doctor will probably recommend some lifestyle changes.
Blood pressure is recorded as two numbers: systolic (the upper number) and diastolic (the lower number). The systolic reading indicates the force of blood when the heart pumps, and the diastolic shows the pressure between heartbeats.
High blood pressure is often called a “silent killer” because it typically doesn’t show symptoms. But consistently high readings put extra strain on your heart and blood vessels, increasing the likelihood of heart attacks and strokes over time.
The new guidelines emphasize starting with lifestyle changes for those whose systolic readings are between 130-139. If these changes don’t help within three to six months, medication may be recommended. This is a shift from earlier methods that immediately prescribed both lifestyle changes and medication for readings over 140.
Dr. Daniel Jones, chair of the writing committee for the guidelines, emphasizes that managing blood pressure aggressively can prevent cardiovascular diseases and strokes and even reduce the risk of dementia. “This new approach is significant,” he said.
What should these lifestyle changes look like? They include maintaining a healthy weight, following a heart-healthy diet, reducing salt intake, managing stress, and engaging in at least 150 minutes of moderate exercise weekly. Resistance training is also recommended.
Another significant change is the recommendation to stop drinking alcohol entirely. Previous guidelines suggested limited alcohol consumption, but new evidence indicates that alcohol can negatively affect blood pressure.
Dr. Jones highlighted that while many enjoy drinking, it’s important to make informed choices based on the evidence. He noted variability in how alcohol affects individuals but encourages abstinence as the ideal, with moderation as a secondary option.
Moreover, the guidelines stress monitoring blood pressure for those looking to become pregnant or currently pregnant. High blood pressure can complicate pregnancies and extend its effects long afterward.
The recommended DASH diet remains important, focusing on fruits, vegetables, whole grains, lean proteins, and healthy fats while keeping sugar and saturated fats low. An emphasis is also placed on managing salt intake, suggesting a move to limits of 1,500 mg per day wherever possible.
For those with excess weight, guidance suggests losing at least 5% of body weight and considering medically supervised interventions where necessary. Dr. Jones explains that while managing blood pressure can be tough, these steps can greatly enhance overall health.
It’s essential to recognize the challenges of maintaining a healthy diet in a food environment filled with high sodium and unhealthy options. Yet, the efforts put into managing your dietary habits can lead to substantial health benefits.
Ultimately, taking charge of your blood pressure isn’t just about numbers—it’s about improving your overall well-being. Keeping blood pressure in check now can lead to a better quality of life in the future.
For further reading, check out the American College of Cardiology’s comprehensive guidelines on hypertension here.
