The American Heart Association (AHA) has released a new statement encouraging doctors to help patients with slightly high blood pressure or cholesterol become more active and spend less time sitting.
The goal is to prevent heart disease and stroke by improving daily habits.
Doctors are now being asked to write exercise “prescriptions” for healthy adults who have mild to moderate increases in blood pressure or cholesterol. These prescriptions would include ways to be more active each day and may also connect patients to helpful resources like health coaches or local fitness centers.
In the U.S., about 53 million adults (21%) have slightly high blood pressure, and around 71 million adults (28%) have slightly high cholesterol. These people have a low risk of heart problems, and guidelines suggest that lifestyle changes—rather than medication—can help manage their condition.
These changes include being more physically active, eating a healthier diet, losing weight if needed, quitting smoking, and cutting back on alcohol. The AHA recommends that doctors ask about physical activity at every appointment and guide patients toward tools and support that can help them move more.
Even small increases in physical activity can make a difference. Research shows that getting more exercise can lower both top and bottom blood pressure numbers by 3 to 4 points and reduce “bad” LDL cholesterol by 3 to 6 points. Simple changes like walking more or taking the stairs can offer real health benefits.
The federal guidelines suggest at least 150 minutes of moderate aerobic exercise per week or 75 minutes of more intense activity. Strength training exercises are also recommended twice a week.
Studies show that people who are physically active have a 21% lower risk of getting heart disease and a 36% lower risk of dying from heart-related problems compared to those who are inactive.
The AHA hopes that by encouraging more movement and less sitting, people can improve their heart health without needing medication. Doctors can play a key role by discussing physical activity during visits and helping patients create simple and realistic plans to be more active.
If you want to lower your blood pressure and reduce your risk of heart disease, here are some tips. First, try to maintain a healthy weight. Being overweight increases your risk, but even a small amount of weight loss can help. Regular exercise is also key—aim for about 30 minutes of movement most days of the week.
Eating well is also important. Choose plenty of fruits, vegetables, whole grains, lean proteins, and low-fat dairy. Try to cut back on salt, unhealthy fats, and added sugars. Also, try to drink less alcohol and quit smoking if you smoke.
Managing stress is another big factor. Stress can raise your blood pressure, so try relaxation techniques like yoga, meditation, or simply taking a walk. Getting enough sleep—at least seven hours a night—is also important for your heart and overall health.
Regular blood pressure checks are helpful for catching any problems early. By staying active and making healthy choices, you can take control of your heart health.
Recent research also suggests that eye exams might help detect high blood pressure, and using marijuana may raise the risk of death from high blood pressure. Eating plant-based foods and following early time-restricted eating patterns may also help lower blood pressure.
If you care about blood pressure, please read studies about unhealthy habits that could increase high blood pressure risk, and eating eggs in a healthy diet may reduce risks of diabetes, high blood pressure.
For more information about blood pressure, please see recent studies that early time-restricted eating could help improve blood pressure, and results showing 12 foods that lower blood pressure.
The study was led by Bethany Barone Gibbs and published in the journal Hypertension.
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