“New update”: 6 essential tips for lowering blood pressure
Six years after the last update, the American Heart Association and the American College of Cardiology announced a new update to blood pressure guidelines, aimed at helping sufferers lower their readings and improve their long-term health.
Dr. Daniel Jones, chair of the guidelines writing committee, said: “The new updates offer better opportunities for a longer and healthier life.”
1. Starting medication early
The new guidelines recommend prescribing blood pressure-lowering medication early, especially if lifestyle changes have not been successful within 3–6 months.
Researchers point out that high blood pressure is also linked to a decline in cognitive functions, making early intervention important.
2. Reduce salt even further
The recommended limit for sodium is still less than 2,300 mg per day, with an ideal target of no more than 1,500 mg.
Experts advise checking food labels, reducing sauces, and using potassium-rich salt substitutes, such as bananas, spinach, and mushrooms.
3. Abstain from alcohol
The update recommends abstaining from alcohol , following studies that have linked increased alcohol consumption to long-term high blood pressure.
4. Stress management
Stress is linked to heart disease . Guidelines recommend 75–150 minutes of exercise per week, along with relaxation techniques such as yoga, deep breathing, and meditation.
5. Weight loss
People who are overweight are advised to lose at least 5% of their weight, whether through dietary changes, medications such as Wegovy and Zepbound, or surgery when necessary.
6. Following the DASH diet
The DASH diet remains recommended, which focuses on reducing salt and increasing vegetables, fruits, whole grains, and healthy proteins, while reducing fat.
References
“New update”: 6 essential tips for lowering blood pressure, sky news arabia, www.skynewsarabia.com/technology/1851524-تحديث-جديد-6-نصائح-أساسية-لخفض-ضغط-الدم