The American Heart Association (AHA) has a fresh message for doctors treating healthy adults with slightly high blood pressure or cholesterol: encourage them to get moving.
Instead of immediately turning to medication, the AHA recommends lifestyle changes as the first line of defense to boost heart health and reduce the risk of heart disease and stroke.
Doctors are encouraged to give “exercise prescriptions,” guiding patients with mildly elevated blood pressure or cholesterol on increasing physical activity in daily life.
This could include practical steps like walking more, taking stairs, and connecting them to support services like health coaches or community centers.
Many American adults fit this profile: around 53 million have slightly high blood pressure, and roughly 71 million have mildly elevated cholesterol.
These individuals are generally at a lower risk for major cardiovascular events, meaning that non-medical approaches, like lifestyle changes, can often be effective in managing their health. The AHA suggests that patients can significantly improve their heart health by moving more and sitting less.
Even modest increases in activity can make a difference. Research shows that consistent physical activity can reduce blood pressure by about 3 to 4 mmHg and lower LDL cholesterol by 3 to 6 mg/dL.
Doctors are encouraged to ask about physical activity levels during each visit and celebrate small steps patients take toward an active lifestyle. Small actions, like taking the stairs more frequently or adding a short walk to daily routines, can provide lasting health benefits.
In fact, studies show that physically active people have a 21% lower chance of developing heart disease and a 36% lower risk of dying from heart-related conditions than those who are inactive.
The AHA also emphasizes federal physical activity guidelines as a good target to aim for. Adults are encouraged to get at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous aerobic exercise per week, along with strength training twice a week.
Following these guidelines not only improves cardiovascular health but can also boost overall wellness, reduce stress, and support healthy weight management.
Preventing high blood pressure is also about establishing long-term healthy habits. Here are a few tips that can help:
- Maintain a Healthy Weight: Extra weight can strain the heart and raise blood pressure. By adopting a balanced diet and regular exercise routine, weight can be managed more effectively, which also helps control blood pressure.
- Exercise Regularly: Regular physical activity is a natural way to keep blood pressure in check and strengthen the heart. Aiming for at least 150 minutes of moderate exercise or 75 minutes of intense exercise each week can provide excellent heart benefits.
- Eat a Balanced Diet: A diet rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products helps support heart health. Reducing sodium, unhealthy fats, and added sugars can also lower blood pressure.
- Limit Alcohol and Quit Smoking: High alcohol intake and smoking can raise blood pressure, so limiting alcohol to moderate levels and quitting smoking can help protect the heart.
- Manage Stress: Chronic stress can impact blood pressure, so it’s essential to find healthy ways to manage stress. Activities like yoga, meditation, or just getting regular exercise can help.
- Get Sufficient Sleep: Quality sleep is vital for a healthy heart. Poor sleep can increase blood pressure and has been linked to other health issues. Seven hours of sleep per night is generally recommended for adults.
- Check Blood Pressure Regularly: Regular screenings help detect high blood pressure early, allowing for timely lifestyle adjustments or treatment as needed.
The AHA’s new guidelines also remind patients of the wide-ranging benefits of an active lifestyle.
Beyond lowering blood pressure and cholesterol, being active can boost energy, improve mood, and even aid mental health. This advice isn’t just for those at risk; it applies to everyone aiming for a healthier life.
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Additionally, recent findings indicate that adopting time-restricted eating and eating more plant-based foods may benefit those with high blood pressure.
These guidelines, supported by research from Bethany Barone Gibbs and published in Hypertension, underscore the importance of daily movement for heart health.
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