Nearly half of adults in the United States have high blood pressure, also known as hypertension, per the CDC. The American Heart Association and the American College of Cardiology released a new set of guidelines to help reduce high blood pressure. This is the first set of new guidelines since 2017.
Here’s what you can do to stay healthy and what to know about the impact high blood pressure has on Ohioans.
What do the new blood pressure guidelines include?
The guidelines focus on lifestyle changes, including:
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Reducing alcohol intake.
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Being aware of how much salt is in your food.
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Beginning a heart-healthy diet.
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Getting exercise.
What do the guidelines say about alcohol consumption?
The guidelines advise that “ideally, consuming no alcohol” is the best way to decrease blood pressure.
However, men who choose to drink should have only two drinks per day, and women who choose to drink should have only one drink per day to limit high blood pressure.
How many Ohioans are impacted by high blood pressure?
High blood pressure/hypertension can lead to increased risk of stroke, which was the fifth-leading cause of death in Ohio in 2022, according to the Ohio Department of Health (ODH).
More than one-third of adults in Ohio have been diagnosed with hypertension, but ODH notes that the rate is likely closer to 50% of Ohio adults, since many adults with hypertension remain undiagnosed.
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High blood pressure can also lead to an increased risk of heart disease, the leading cause of death both in Ohio and the United States, per ODH. Ohio’s rate of deaths from heart disease was 16% higher than the national average in 2022.
The new blood pressure guidelines outline steps Ohioans can take to reduce their risk of hypertension, stroke and heart disease.
How much salt is recommended for someone with high blood pressure?
The guidelines recommend consuming under 2,300 mg of sodium per day, gradually moving towards consuming 1,500 mg per day.
According to the guidelines, “most adults in the U.S. get their sodium from eating packaged and restaurant foods, not the salt shaker.”
What do the blood pressure guidelines advise for a heart-healthy diet?
The guidelines use the DASH eating plan outlined by the National Institute of Health’s Heart, Lung and Blood Institute as an example of the type of diet those with high blood pressure should adopt.
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This type of diet includes low amounts of sodium and high amounts of vegetables, fruits, whole grains, legumes, nuts and seeds. The guidelines also encourage eating low-fat or nonfat dairy, lean meats, poultry, fish and non-tropical oils.
How much exercise do you need to help reduce blood pressure?
The guidelines recommend getting 75 to 150 minutes of exercise weekly. This promotes a healthy lifestyle, as the guideline recommends that those with high blood pressure set a goal of losing 5% of their body weight.
Exercise also encourages stress reduction, which can reduce blood pressure. The guideline recommends a variety of physical activities, such as aerobic exercises, resistance training and yoga.
What other advice do the guidelines give?
The guidelines suggest at-home blood pressure monitoring to keep track of progress. They also go over the criteria for having high blood pressure and hypertension, risk assessment tools and resources on how to navigate high blood pressure with other conditions.
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You can access the guidelines on the American Heart Association’s website.
This article originally appeared on The Columbus Dispatch: What new blood pressure guidelines say about alcohol, diet, exercise