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High blood pressure affects nearly half of American adults and has a big impact on the health of your heart. According to the Centers for Disease Control (CDC), unmanaged high blood pressure can take a toll on your heart, brain, kidneys, and eyes over time. While many people with hypertension are able to lower their blood pressure with medication prescribed by their doctor, there are still those whose hypertension is resistant to treatment.
The American Heart Association describes resistant high blood pressure as high blood pressure that cannot be managed with a diuretic and at least two other high blood pressure medications. The organization estimates that 20 to 30% of people with high blood pressure have resistant high blood pressure that doesn’t respond positively to medication. Here’s the good news: A recent study found that there are three fairly affordable lifestyle changes that can help improve resistant hypertension: healthy eating, aerobic exercise and weight loss.
The study, which was published in the journal of the American Heart Association Circulation this week is the first to specifically examine the impact of lifestyle changes in patients with resistant hypertension. The researchers studied 140 people with an average age of 63, all of whom had blood pressure of 130/80 mm Hg or more despite taking a diuretic and two other medications on a regular basis. Participants were split into two groups: one who received one-off tips to eat healthier and exercise more early on, and a second group who received weekly tips on diet and exercise. Both groups saw their systolic blood pressure improve (that’s the number above the fraction).
Related: Have you just been diagnosed with high blood pressure? Here’s what to do first, according to research
Systolic blood pressure represents the pressure against the walls of the arteries when your heart beats, and the American Heart Association says it is “recognized as a major risk factor for cardiovascular disease in adults 50 years and older.” The group of participants with weekly health counseling saw a 12 point decrease in their systolic blood pressure over the four months, and the group that received one-off counseling also saw a 7 point decrease, which is a very good news for people who may not be heading for a four month wellness retreat as soon as possible.
“The most important point is that it’s not too late to lower blood pressure by making healthy lifestyle choices,” said lead author of the study, James A. Blumenthal, Ph.D. “Adopting a healthy lifestyle pays huge dividends, even for people whose blood pressure remains high despite taking at least three blood pressure medications.”
The healthy diet that participants followed was the DASH diet or the Dietary Approaches to Stop Hypertension diet. The DASH Eating Pattern shows how many servings of major food groups, such as grains, fruits, and vegetables, you should eat each day. It also limits sodium intake to 2,300 milligrams per day and sets limits on the number of servings of added sugar you should eat each week. The DASH diet, like the Mediterranean diet, is sustainable and easy to follow because it focuses on balancing your eating habits rather than removing entire food groups. In addition, the DASH diet does not limit your calorie intake, so you can always tailor the diet to your lifestyle.
Related: 7 Day DASH Diet Meal Plan
When it comes to aerobic exercise, adopting an exercise routine can be easier than you think. Study participants with weekly tips exercised for 30-45 minutes each day, increasing their heart rate by 70-80%, but that doesn’t mean you can’t start small if you want to. . Walking, biking, and swimming are all cardio exercises that a Harvard medical professor says are among the healthiest ways to stay active, while group hobbies like dancing and hiking are among the best. activities to lose weight.
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