| 5. Anyone can develop high blood pressure. People are encouraged to have their blood pressure checked regularly. This includes people in all age groups: children, young adults, adults and older adults.
6. To get the best blood pressure reading, sit in a chair with support for your back, both feet flat on the ground, arm extended and supported at heart level, stay quiet and still. Find out how to check your blood pressure the right way.
7. In addition to lifestyle changes, you may need medication. Learn more about the different types of high blood pressure medications.
8. Eating a healthy diet can help lower or prevent high blood pressure. Some key nutrition information to know:
- Sodium (Salt) – Adults should have 2,300 mg (about 1 teaspoon of salt) of sodium a day or less, moving toward an ideal limit of less than 1,500 mg (about 2/3 teaspoon of salt). Follow a heart healthy eating pattern, for example the DASH eating plan, which emphasizes reduced sodium intake and a diet high in vegetables, fruits, whole grains, legumes, nuts and seeds, and low-fat or nonfat dairy, and includes lean meats and poultry, fish and cooking with non-tropical oils.
- Fruits and Vegetables – Eat plenty of fruits and vegetables, emphasize variety.
- Alcohol – Drink less or no alcohol to lower or prevent high blood pressure.
9. For individuals living with excess weight, losing about 5% of body weight can support overall health and help lower or prevent high blood pressure. Here’s an example. If someone weighs 180 pounds, they could look up: what is 5% of 180. The answer is 9. Losing 9 pounds can help lower their blood pressure.
10. Check out Life’s Essential 8* to learn more about what you can do to improve your heart and brain health. To help manage blood pressure, eat smart with a DASH-style eating pattern, stay active your way, reduce or eliminate alcohol, and try stress-reducing activities, including meditation, breathing control and/or yoga. It’s also important to ask your health care professional about other common health conditions that can lead to high blood pressure, which include conditions such as overweight, sleep apnea, diabetes and thyroid problems."(1)
For more information about blood pressure and pregnancy, please refer to the references at the bottom of this page.
I hope this Newsletter has given you helpful blood pressure goals and some tips to help you prevent and lower your blood pressure.
Check out my next Newsletter later this week to learn what technique the Guidelines recommend to help lower blood pressure!
If you are celebrating the Jewish New Year, I wish you a healthy and happy one.
To Your Health,
Dr. Jill
References:
1. Top 10 Things to Know About the New AHA/ACC High Blood Pressure Guideline
2. 2025 AHA/ACC/AANP/AAPA/ABC/ACCP/ACPM/AGS/AMA/ASPC/NMA/PCNA/SGIM Guideline for the Prevention, Detection, Evaluation and Management of High Blood Pressure in Adults: A Report of the American College of Cardiology/American Heart Association Joint Committee on Clinical Practice Guidelines. Hypertension. 2025 Oct;82(10):e212-e316.
*Please note: Please see this about Canola Oil. https://nutritionsource.hsph.harvard.edu/2015/04/13/ask-the-expert-concerns-about-canola-oil/ |
