“Heart health experts have been concerned about the risk of high blood pressure for decades,” says Jones. “What is new is the growing evidence that intensive lowering of systolic blood pressure to less than 130 or 120 mmHg reduces the risk of heart disease more than the older standard of less than 140 mmHg,” he says.
Alcohol Can Contribute to High Blood Pressure
The updated guidelines also suggest that avoiding alcohol is ideal — as research demonstrates that even small amounts of alcohol consumption can lead to elevated blood pressure. According to research cited in the guidelines, avoiding alcohol altogether results in the lowest risk of high blood pressure, while reducing alcohol intake by at least half can lead to normal blood pressure levels.
“The guidelines have long recommended no more than one drink a day for women, and no more than two drinks per day for men,” says Luke Laffin, MD, co-director of the Center for Blood Pressure Disorders at the Cleveland Clinic in Ohio. “However, the current guidelines emphasize that any degree of alcohol consumption can increase blood pressure,” says Dr. Laffin, who wasn’t involved in drafting the new recommendations.
“We want the public to know the evidence so that informed decisions can be made,” adds Jones.
Closer Blood Pressure Monitoring During Pregnancy
“High blood pressure during pregnancy can have lasting effects on the mother’s health, including an increased risk of future high blood pressure and cardiovascular conditions. Without treatment, high blood pressure during pregnancy can lead to serious complications, such as preeclampsia, eclampsia, stroke, kidney problems, and premature delivery. Women with high blood pressure on medication who are planning a pregnancy should discuss best medication choices with their clinician prior to becoming pregnant,” says Jones.
Healthy Lifestyle Habits Can Make a Big Difference for Blood Pressure
The guidelines still highlight the importance of heart healthy lifestyle habits, which have been shown to be effective in preventing and treating high blood pressure.
“Lifestyle has always been paramount to hypertension treatment,” says Laffin. “Treatment is actually 70 percent lifestyle modification, 30 percent medications. Most people with high blood pressure need medications, but lifestyle modification is needed in all patients.”
- Eat less than 2,300 milligrams (mg) of sodium per day, and aim for an ideal limit of 1,500 mg daily.
- Give up alcohol or reduce intake to no more than two drinks per day for men and no more than one drink per day for women.
- Practice stress management techniques such as yoga, meditation, or breathwork.
- Move your body to get 75 to 150 minutes of moderate to vigorous intensity exercise per week. Try to incorporate at least two sessions of resistance or strength training.
- Follow a heart healthy diet, like the DASH-style eating plan which is designed to lower high blood pressure, and focuses on eating plenty of fruits, vegetables, whole grains, beans, nuts and seeds, lean protein, and low-fat dairy.
- Maintain or work toward a healthy body weight, with a goal of losing at least 5 percent of total body weight in people who are overweight or have obesity.
- Monitor your blood pressure at home, which can help track progress and tailor care.
Who Is Most at Risk for Developing High Blood Pressure — and Why Is It So Dangerous?
“We’ve always been concerned about the risks of high blood pressure,” says Laffin. “But we are even more sure now that controlling blood pressure to lower levels is associated with a reduced cardiovascular risk and lower risk of mild cognitive impairment and dementia.”