7 steps that can reduce your blood pressure according to your age

You may be able to control your blood pressure, a new study has found, by improving your score on a metric of seven heart-healthy behaviors – reducing the risk of high blood pressure by 6% at just one age Appears to be for.

“Hypertension is one of the most common conditions in the US, and it contributes to the greatest burden of disability and the greatest reduction in healthy life expectancy among any disease,” lead author of a new study, Dr. Said Timothy B. Plante. In a statement published on Wednesday in the Journal of the American Heart Association. Plante is an assistant professor in the Department of Medicine at Larner College of Medicine at the University of Vermont, Burlington.

Plante and his colleagues followed nearly 3,000 middle-aged Black and White adults without hypertension for nine years. Adults were part of a longitudinal study called Arrogans for Geographic and Racial Difference in Stroke, also known as razors.

At the end of nine years, the study found that each one-point increase in seven healthy lifestyle stages recommended by the American Heart Association was associated with a 6% lower risk of hypertension.

Simple of life

Called Life’s Simple 7, the AHA metric assesses heart health by looking at four health behaviors:
  1. Your weight is measured by body mass index (BMI) at a healthy level between 18.5 and 24.9
  2. At least 150 minutes a week of moderate physical activity or achieving a combo of moderate and vigorous, or 75 minutes per week vigorous intensity
  3. Eat foods rich in fruits and vegetables and healthy salt, fat and sugar
  4. Stop (or never start) cigarette smoking

The AHA tool then folds into three additional health factors for the total metric:

  1. Current blood pressure level – 120/80 below expected, which is normal, or 130/80, which is considered elevated, but not high blood pressure
  2. Cholesterol levels are today calculated based on overall risk when combined with health metrics such as blood pressure, smoking status, diabetes status and the like. other factors. Plant wrote via email, “The only ‘real’ current threshold is as the upper end of 190 mg / dL, which is tolerated in people without prior heart disease.”
  3. Fasting blood sugar level at 100 mg per milligram or below, which is considered normal

Each of the seven components gets a score of Poor (zero points), Intermediate (one digit) and Adarsh ​​(two points), Plante CNN.

“By adding points for each of the seven components of the LS7 metric, we obtain an LS7 total score, ranging from 0 to 14. The higher the score, the more ideal a person’s heart health is.” They said.

Achieving any of these seven goals was associated with a lower risk of hypertension – the risk from success on each additional behavior or measurement should be even lower.

“People with higher LS7 total scores who had more ideal heart health were less likely to develop hypertension after 10 years than individuals with lower LS7 total scores,” Plant said. “A change in seven points would indeed be a great change, indicating a huge improvement in heart health.”

You can measure your risk using the tool here.
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Another good feature of the program, Plante said, is that people can personalize the changes they feel they can tackle, and adding more improves their health.

“We recommend phase-wise health improvement and lifestyle changes for patients,” Plante said. “For example, patients may not be receptive to quitting smoking today; however, if they are receptive to exercising more today, it will improve the one-point LS7 score.”

Studies can only show an association between heart-healthy behavior and low risk of hypertension, thus the next step is to conduct randomized clinical trials to confirm the findings. Meanwhile, the AHA hopes that Americans will later focus on the “simple 7” at a young age to reduce the likelihood of developing hypertension.

“If we can reach younger people and more people with this type of lifestyle assessment, we can see stronger improvements in health,” said Dr. Donald Lloyd-Jones, president of the department of preventive medicine at Northwestern University. AHA president-elect and part of the group that developed the simple 7 scale and criteria of life.

The statement said that the need for prevention is highest among black Americans, as they have “the highest rates of hypertension in any group in the world and develop the condition with more severity at a young age.”

“These findings support current clinical practice recommendations of lifestyle modifications, such as eating better, quitting smoking, and maintaining a healthy weight for all people, including those without hypertension,” Plant said.