The American Heart Association (AHA) has recently urged doctors to encourage healthy adults with slightly elevated blood pressure or cholesterol to be more active and sit less. This initiative aims to enhance heart health and prevent heart disease and stroke.
Doctors are now advised to write exercise “prescriptions” for those with mildly to moderately high blood pressure and cholesterol. These prescriptions include suggestions for increasing daily physical activity and connecting patients to resources like health coaches and community centers.
In the United States, about 53 million adults (21%) have blood pressure that’s slightly high, and approximately 71 million adults (28%) have slightly high cholesterol levels.
These individuals are at low risk for heart disease or stroke, and guidelines suggest that lifestyle changes alone can manage their condition. Such changes include increasing physical activity, losing weight, improving diet, stopping smoking, and moderating alcohol intake.
The AHA recommends that doctors ask patients about their physical activity levels at every visit and connect them to resources to help them increase their activity. The statement highlights that even small increases in physical activity can lead to significant health benefits.
Studies show that increased physical activity can lower both systolic and diastolic blood pressure by an average of 3-4 mmHg and decrease LDL cholesterol by 3-6 mg/dL.
Celebrating small improvements in physical activity, such as taking the stairs more often or walking more throughout the day, is also emphasized.
Federal physical activity guidelines suggest at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous aerobic activity weekly, along with strength training sessions twice a week.
Research supports that physically active people have a 21% lower risk of developing heart disease and a 36% lower risk of death from cardiovascular diseases compared to inactive individuals. The AHA’s statement aims to improve heart health and reduce the risk of heart disease and stroke.
Tips to Prevent High Blood Pressure
Preventing high blood pressure involves several lifestyle changes and habits. Here are some tips:
Maintain a Healthy Weight: Being overweight or obese can increase the risk of high blood pressure. Losing weight through a healthy diet and regular exercise can help manage and prevent it.
Exercise Regularly: Regular physical activity lowers blood pressure and improves overall cardiovascular health. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.
Follow a Healthy Diet: A diet rich in fruits, vegetables, whole grains, lean protein, and low-fat dairy products helps prevent high blood pressure. Reduce intake of sodium, saturated and trans fats, and added sugars.
Limit Alcohol and Quit Smoking: Heavy alcohol consumption can increase blood pressure, so it’s important to drink in moderation. Quitting smoking also helps lower blood pressure and improves overall health.
Manage Stress: Chronic stress can contribute to high blood pressure. Find healthy ways to manage stress, such as meditation, yoga, or regular exercise.
Get Enough Sleep: Lack of sleep or poor-quality sleep can increase blood pressure and contribute to other health problems. Aim for at least seven hours of sleep per night.
Monitor Blood Pressure Regularly: Regular blood pressure screenings can help identify high blood pressure early on and allow for timely intervention and treatment.
Additional Information
For those interested in more about high blood pressure, studies suggest that your eyes could help diagnose high blood pressure, and marijuana may strongly increase death risk in high blood pressure.
Other research indicates that early time-restricted eating could improve blood pressure, and plant-based foods could benefit people with high blood pressure.
The study was published in Hypertension and conducted by Bethany Barone Gibbs et al.
If you care about high blood pressure, please read studies about what to eat and to avoid for high blood pressure, and 12 foods that lower blood pressure.
For more health information, please see recent studies about the connection between potato and high blood pressure, and how to eat your way to healthy blood pressure.
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