Good Lifestyle

High blood pressure , also known as hypertension, is the risk factor carried out by the number 700,000 deaths Each year, according to the Centers for Disease Control & Prevention (CDC). But a new set of blood pressure guidelines from the American Heart Association (AHA) and the American College of Cardiology hopes to lower these figures considerably.

In relation: Taking 1 common medication could prevent 100,000 heart attacks per year, research reveals research .

The blood pressure guidelines have been updated for the first time since 2017.

At the start of the year, the AHA released its Annual update , warning that someone in the United States dies from cardiovascular disease every 34 seconds —2,500 people every day.

"If recent trends continue, hypertension and obesity will each affect more than 180 million American adults by 2050, while the prevalence of diabetes will climb more than 80 million," said Dhruv S. Kazi , MD, cardiologist, health economist and volunteer AHA. "And during the same period, we expect to see a 300% increase in health care costs related to cardiovascular disease."

Before the report, the AHA published a new risk calculator of heart disease called PREVENT (Predict the risk of events of cardiovascular disease), which can predict its risk at 30 years, 10 years younger than previous tools. It also includes, for the first time, its risk of heart failure, in addition to the heart attack and stroke, as well as kidney health, which contributes to the risk of heart disease.

Now the AHA has used prevention to shed light on its high blood pressure guidelines.

"By attacking individual risks earlier and offering more personalized strategies throughout the lifespan, the 2025 directives aim to help clinicians help more people manage their blood pressure and reduce the balance sheet of heart disease, renal diseases, type 2 diabetes and dementia," said the chairman of the Daniel W. Jones , MD, Faha, dean and emeritus professor of the Mississippi University of Medicine School in Jackson, Mississippi, in a press release .

In relation: Doctors discover optimal time to take your drug against hypertension .

7 Recommendations for new blood pressure guidelines:

To be clear, the criteria of blood pressure have not changed.

"The blood pressure is measured in millimeters of mercury (MMHG)", explains the National Medicine Library . "Readings are always given in pairs, with the higher (systolic) value, followed by the lower value (diastolic)."

Systolic blood pressure is the force exerted when the heart beats, pumping blood into the arteries. Diastolic blood pressure is the pressure on blood vessels when the heart muscle relaxes between the beats. The ranges are:

• Normal blood pressure: less than 120/80 mm Hg
• High blood pressure: 120-129 / 80 mm Hg
• Hypertension Step 1: 130-139 mm Hg or 80-89 mm Hg
• Hypertension Step 2: ≥140 mm Hg or ≥90 mm Hg

Given that 46.7% of American adults suffer from stage 1 or 2 hypertension (classified as "high blood pressure"), AHA has seven recommendations in its directives.

In relation: The drop in your blood pressure can reduce the risk of dementia by 15%, say scientists .

1. Limit sodium intake

The average American consumes 3,500 mg per day of sodium , most of which come from packaged and processed foods. However, the AHA recommends "limiting sodium intake to less than 2,300 mg per day, moving towards an ideal limit of 1,500 mg per day".

Jennie Stanford , MD, FAAFP, doctor of obesity medicine at Drug , previously told Best life This "sodium is important in the regulation of the balance of fluids through the kidneys. It is generally said that "water follows salt", which means that when sodium is consumed in excess, this causes water retention. "

"As more water is kept, this can lead to an increase in blood volume and arterial stress, which can increase blood pressure," she said.

2. Limit alcohol intake

Ideally, the AHA says that you will consume no alcohol . However, at least, they suggest "do not consume more than two glasses per day for men and no more than one glass per day for women".

This recommendation follows similar advice from the former American Surgeon General Vivek Murthy , MD, who delivered A warning At the Congress appoint alcohol as an elegable cause of cancer.

Not only is alcohol full of empty calories, which can cause weight gain that causes high blood pressure, but it also has a direct effect on the cardiovascular system.

“Alcohol consumption raises our blood rates from a hormone called renin, which can shrink blood vessels. This effect, combined with the capacity of renin to reduce our urinary flow, increases blood pressure "," Toni Golen , MD, wrote in an article for Harvard Health Publishing . "The more someone drinks, the more the habit will probably produce readings of blood pressure beyond normal levels."

3. Reduce stress

“The body releases a wave of hormones when it is under stress. These hormones make the heart beat faster and blood vessels. Mayo clinic .

To manage stress levels, AHA suggests exercise, meditation, breathing exercises, or yoga .

4. Maintain a healthy weight

An article published in the AHA newspaper Traffic search declares that 65 to 75% of the risk of human primary hypertension can be attributed to an excess weight, especially when it is focused on dangerous visceral fat .

"In general, when the body has an additional weight, the heart must work harder," notes the Obesity Medicine Association . "The increase in oxygen and nutrient demands increases cardiac output."

Visceral fat, belly fat that surrounds the kidneys, stomachs, liver and intestines, can exacerbate the risk of high blood pressure because it puts additional pressure on the organs.

Consequently, the AHA recommends "maintaining or achieving a healthy weight, with an objective of at least a reduction of 5% of body weight in adults who have overweight or obesity".

In relation: Doctors warn up to 30% of people with high blood pressure have this unclosed condition .

5. Follow the Dash diet

AHA says it Dash diet (Food approaches to stop hypertension) is the most respectful of the heart. They explain that it "emphasizes the reduction in sodium intake and a diet rich in vegetables, fruits, whole grains, legumes, nuts and seeds, and low or non -oily dairy, and includes lean meats and poultry, fish and non -tropical oils."

Research shows that the Dash diet can also help Prevent Alzheimer's disease and dementia .

6. Increase physical activity

“Regular exercise makes the heart stronger. A stronger heart can pump more blood with less effort, ”explains Mayo clinic . "Thus, the strength on blood vessels decreases. This lowers blood pressure."

For this reason, the AHA recommends "to increase physical activity to at least 75 to 150 minutes per week, including aerobic exercise (such as cardio) and / or resistance training (such as bodybuilding)."

7. Monitor blood pressure at home

"Surveillance of home blood pressure is recommended so that patients help confirm the diagnosis of high blood pressure functions and to monitor, follow suitable progress and care as part of an integrated care plan," said AHA.

This is important because this week, the search was out Up to 30% Hypertension boxes can be missed by traditional handcuffs from blood pressure at the doctor's office.

"It is important that people are aware of the recommended objectives of blood pressure and understand how healthy life behavior and the appropriate use of drugs can help them reach and maintain optimal blood pressure. Prevention, early detection and high blood pressure management are essential for the health of the heart and the long -term brain, which means a longer and healthier life, "concluded Jones.