The American Heart Association (AHA) has recently called on doctors to encourage healthy adults with slightly elevated blood pressure or cholesterol levels to move more and sit less. This initiative focuses on boosting heart health and reducing the risk of heart disease and stroke.
Exercise Prescriptions for Patients
Doctors are now recommended to write personalized exercise “prescriptions” for individuals with mildly to moderately high blood pressure and cholesterol.
These prescriptions include tailored suggestions for increasing daily physical activity and connecting patients to helpful resources, such as health coaches and community fitness programs.
Scope of the Issue
In the United States, approximately 53 million adults (21%) have slightly elevated blood pressure, and about 71 million adults (28%) experience slightly high cholesterol.
While these individuals are at low immediate risk for heart disease or stroke, guidelines emphasize that lifestyle changes alone can effectively manage their conditions.
Such lifestyle changes include:
- Increasing physical activity
- Adopting a healthier diet
- Losing excess weight
- Quitting smoking
- Limiting alcohol consumption
Importance of Physical Activity
The AHA highlights that even small increases in physical activity can yield significant health benefits. Doctors are encouraged to inquire about patients’ physical activity levels at every visit and guide them toward appropriate resources to support active habits.
Studies show that boosting physical activity can lower systolic and diastolic blood pressure by an average of 3-4 mmHg and reduce LDL (“bad”) cholesterol levels by 3-6 mg/dL.
Simple actions like taking the stairs, walking more throughout the day, or increasing movement during daily routines are also emphasized as meaningful steps toward better health.
Federal Exercise Guidelines
The federal physical activity guidelines recommend:
- At least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week
- Strength training exercises at least twice a week
Physically active individuals have been shown to experience a 21% lower risk of developing heart disease and a 36% lower risk of death from cardiovascular conditions compared to those who remain inactive.
Tips to Prevent High Blood Pressure
Preventing high blood pressure requires consistent lifestyle changes. Here are key strategies to maintain optimal heart health:
- Maintain a Healthy Weight:Excess weight increases the risk of high blood pressure. Losing weight through a balanced diet and regular physical activity helps prevent and manage this condition.
- Exercise Regularly:Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity activity weekly. Physical activity helps lower blood pressure and strengthens cardiovascular health.
- Follow a Heart-Healthy Diet:Focus on consuming:
- Fruits and vegetables
- Whole grains
- Lean proteins
- Low-fat dairy products Avoid foods high in sodium, saturated and trans fats, and added sugars.
- Limit Alcohol and Quit Smoking:Heavy alcohol consumption can raise blood pressure, so moderation is key. Quitting smoking significantly lowers blood pressure and improves overall cardiovascular health.
- Manage Stress Effectively:Chronic stress contributes to high blood pressure. Incorporate stress management techniques such as:
- Meditation
- Yoga
- Physical activity
- Prioritize Quality Sleep:Poor sleep patterns can elevate blood pressure. Aim for at least 7 hoursof quality sleep each night to support overall well-being.
- Monitor Blood Pressure Regularly:Routine blood pressure checks are essential for early detection and timely intervention.
Additional Insights on High Blood Pressure
Research continues to uncover new insights into high blood pressure management. For example:
- Eye examinations may help diagnose high blood pressure.
- Marijuana use has been linked to an increased risk of death in individuals with high blood pressure.
- Early time-restricted eating patterns and plant-based diets have shown potential in improving blood pressure.
Conclusion
By encouraging physical activity and healthier lifestyle habits, the AHA aims to help millions of adults manage their blood pressure and cholesterol naturally.
Small, consistent changes can lead to significant improvements in heart health, ultimately reducing the risk of heart disease and stroke.
The AHA’s full statement and related research, led by Bethany Barone Gibbs, have been published in the journal Hypertension.
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