The American Heart Association (AHA) has released a new statement encouraging doctors to advise healthy adults with slightly elevated blood pressure or cholesterol to move more and sit less. The goal is to improve their heart health and prevent heart disease and stroke.
This new approach suggests that doctors write exercise “prescriptions” for people with mildly to moderately high blood pressure and cholesterol, focusing on increasing daily physical activity. The plan also involves connecting patients with community resources like health coaches and fitness programs to support their lifestyle changes.
According to the AHA, around 21% of American adults—about 53 million people—have slightly high blood pressure. Additionally, approximately 28% of adults, or about 71 million people, have slightly elevated cholesterol levels. These individuals are generally at low risk for heart disease or stroke.
Current guidelines suggest that lifestyle changes alone can significantly improve their heart health. These changes include regular exercise, maintaining a healthy weight, eating a balanced diet, stopping smoking, and limiting alcohol consumption.
The new AHA statement emphasizes that doctors should ask patients about their physical activity levels during every visit. By making this a regular part of health check-ups, doctors can encourage more movement and less sitting time. The idea is that even small increases in physical activity can lead to significant health improvements.
For instance, studies have shown that being more active can lower both systolic and diastolic blood pressure by an average of 3–4 mmHg and reduce LDL cholesterol (often called “bad” cholesterol) by 3–6 mg/dL. These changes may seem small, but they add up to big health benefits over time.
The AHA also wants doctors to celebrate small victories with their patients. Simple activities like taking the stairs more often, walking during breaks, or parking farther away from stores can make a difference. The AHA believes that recognizing these small steps can encourage people to continue making healthy choices.
The federal guidelines for physical activity recommend at least 150 minutes of moderate-intensity exercise, such as brisk walking or cycling, or 75 minutes of vigorous exercise like running or swimming each week.
In addition, strength training exercises should be done twice a week. The AHA’s new push for doctors to promote these habits is part of a broader effort to reduce heart disease and stroke risk across the nation.
The research behind this statement is strong. Studies show that people who are physically active have a 21% lower risk of developing heart disease and a 36% lower risk of death from cardiovascular diseases compared to those who are inactive.
This is why the AHA is putting such a strong emphasis on movement as medicine. They want doctors to make physical activity just as much a part of their patients’ health plans as any prescription drug.
How to Prevent High Blood Pressure
Preventing high blood pressure is possible with the right lifestyle habits. Here are some effective ways to reduce your risk:
Maintain a Healthy Weight
Carrying extra weight puts added pressure on your heart and blood vessels, which can lead to high blood pressure. Losing even a small amount of weight can help lower your blood pressure.
Exercise Regularly
Physical activity strengthens your heart, allowing it to pump blood with less effort. This reduces the pressure on your arteries. Aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise every week. Activities like walking, swimming, and cycling are great options.
Eat a Balanced Diet
A heart-healthy diet is key. Focus on eating plenty of fruits, vegetables, whole grains, lean proteins, and low-fat dairy. Try to reduce your intake of salt (sodium), saturated fats, trans fats, and sugary foods. The DASH (Dietary Approaches to Stop Hypertension) diet is often recommended for lowering blood pressure.
Limit Alcohol and Quit Smoking
Drinking too much alcohol can raise your blood pressure. Men should limit themselves to two drinks per day, while women should stick to one. Smoking damages blood vessels and raises your risk of heart problems, so quitting is crucial.
Manage Stress
Chronic stress can lead to high blood pressure. Finding healthy ways to relax—like meditation, deep breathing exercises, or yoga—can help keep your blood pressure in check.
Get Enough Sleep
Quality sleep is essential for good heart health. Poor sleep patterns are linked to high blood pressure. Aim for at least seven hours of sleep per night.
Monitor Your Blood Pressure
Keeping track of your blood pressure helps you know if your lifestyle changes are working. Regular check-ups with your doctor are also important to catch any issues early.
If you are concerned about blood pressure, new studies suggest that certain natural habits may help. For example, recent research found that early time-restricted eating, where meals are consumed earlier in the day, can improve blood pressure. Another study showed that plant-based foods, like leafy greens and whole grains, could benefit people with high blood pressure.
Additionally, there are ongoing studies exploring how eye health might help diagnose high blood pressure earlier. However, it’s also important to be cautious—studies show that marijuana use may significantly increase the risk of death for people with high blood pressure.
The new guidelines released by the AHA are designed to encourage doctors to make physical activity a regular part of health advice.
By promoting exercise as a “prescription,” the goal is to help millions of people manage their blood pressure and cholesterol levels naturally. With small lifestyle changes and regular movement, many people can improve their heart health without relying solely on medication.
The study led by Bethany Barone Gibbs and published in Hypertension provides the foundation for this new, movement-focused approach to heart health.
If you care about high blood pressure, please read studies about unhealthy habits that may increase high blood pressure risk, and drinking green tea could help lower blood pressure.
For more information about high blood pressure, please see recent studies about what to eat or to avoid for high blood pressure, and 12 foods that lower blood pressure.
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