Khaberni - Many adults around the world suffer from high blood pressure, which is a major preventable risk factor for heart disease, stroke, heart failure, kidney disease, and even dementia. In response, the American Heart Association and the American College of Cardiology have updated their blood pressure guidelines for the first time since 2017, aiming to provide people with better tools for a longer and healthier life.
According to verywellhealth, blood pressure categories remain the same: normal is less than 120/80 mm Hg, elevated is 120–129/80 mm Hg, and high blood pressure is 130/80 mm Hg or higher. The new 2025 guidelines focus on six practical steps to help lower blood pressure.
1. Start medications early
Medications can be prescribed for patients whose lifestyle changes do not succeed in lowering blood pressure within 3-6 months. Research has shown that high blood pressure is linked to cognitive decline, so early treatment is important. However, doctors still encourage maintaining healthy habits alongside medications.
2. Reduce salt intake
Limiting sodium remains crucial. It is recommended that salt intake does not exceed 2300 mg daily, and preferably not more than 1500 mg. Most sodium comes from processed foods and restaurants, so it’s advised to check labels and request sauces on the side. Foods rich in potassium such as bananas, spinach, mushrooms, and watermelon can help balance sodium.
3. Limit or avoid alcohol
The guidelines recommend avoiding alcohol. If drinking does occur, it should not exceed two drinks per day for men and one drink per day for women. Studies have shown that even small amounts of alcohol can raise blood pressure over time.
4. Manage stress
Stress is linked to heart disease. The updates focus on exercise, yoga, deep breathing, and meditation as effective ways to reduce stress. It is advised to engage in 75–150 minutes of aerobic exercises weekly, in addition to strength training exercises.
5. Lose weight
Adults who are overweight are advised to lose at least 5% of their weight. Options include dietary changes, weight loss medications, or surgical intervention under medical supervision.
6. Follow the DASH diet
The DASH diet, which focuses on fruits, vegetables, whole grains, legumes, nuts, seeds, and low-fat proteins, continues as an effective option for controlling blood pressure.
Regularly monitoring blood pressure at home, sharing results with the doctor, and reporting any changes help in adjusting the treatment plan and achieving better heart health.
