6 Essential Tips to Lower Blood Pressure, as Recommended by New Guidelines
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6 Essential Tips to Lower Blood Pressure, as Recommended by New Guidelines
More than half of adults in the U.S. have high blood pressure, which is the main preventable risk for heart disease, stroke, heart attack, heart failure, kidney disease, and even dementia.
For the first time since 2017, the American Heart Association and the American College of Cardiology have updated their guidelines to help people with high blood pressure lower their numbers.
Daniel W. Jones, MD, a professor from the University of Mississippi Medical Center and leader of the guideline writing team, said the 2025 updates are based on stronger evidence and provide more chances for people to live longer and healthier lives.
Blood pressure categories remain the same:
- Normal blood pressure is less than 120/80 mm Hg
- Elevated blood pressure is between 120-129/80 mm Hg
- High blood pressure is 130/80 mm Hg or more
For those with high blood pressure, here are six main recommendations from the new guidelines:
Start Medications Earlier
Doctors are now advised to give medications to patients with high blood pressure earlier, especially if lifestyle changes over three to six months do not bring blood pressure down.High blood pressure can also contribute to memory loss, said Dr. Jones.
Even if you start taking blood pressure medicine, your doctor will encourage healthy habits like regular exercise and eating well, according to Dr. Scott Jerome from the University of Maryland School of Medicine.
Reduce Salt Even More
The new guidelines still recommend limiting sodium to less than 2,300 mg a day (about one teaspoon of salt) and aiming for no more than 1,500 mg a day.The American Heart Association suggests checking food labels because many Americans get most of their sodium from processed foods and restaurant meals.
Some restaurants online list sodium content, and at chain restaurants, you can ask for less salt or have sauces on the side.
When cooking at home, try salt alternatives that include potassium and eat more potassium-rich foods like bananas, spinach, mushrooms, and honeydew melon.Limit or Avoid Alcohol
The guidelines advise not drinking alcohol.
For those who do drink, men should have no more than two drinks a day and women no more than one.
A 2023 study in Hypertension found that even small amounts of alcohol can raise blood pressure over time, even in people who don’t already have high blood pressure.Manage Stress
Stress is linked to heart disease.
The guidelines suggest exercising and using stress-reduction techniques like yoga, deep breathing, and meditation.
Like the 2017 guidelines, the new ones still recommend 75–150 minutes of exercise each week, including activities like brisk walking and strength training with bands or weights.Lose at Least 5% of Body Weight
For adults who are overweight or obese, losing at least 5% of body weight is recommended.
Talk to your doctor about diet changes, weight loss medications such as Wegovy or Zepbound, or weight loss surgery.
6.
Follow the DASH Diet
The 2025 guidelines continue to suggest eating healthy, especially the DASH diet, which focuses on less salt and more fruits, whole grains, legumes, nuts, seeds, low- or no-fat dairy, poultry, and fish.Knowing your blood pressure numbers is important to benefit from these new guidelines, but many people don’t know their numbers, said Dr. Allen Taylor, chairman of Cardiology at MedStar Heart and Vascular Institute.
Taylor recommends keeping a blood pressure cuff at home, sharing your numbers with your doctor, and reporting any changes to see if you need to adjust your lifestyle or medications.