New blood pressure guidelines were announced on Monday, November 13 at the American Heart Association Conference in Anaheim, California. Hypertension, or high blood pressure, is now defined as having a systolic pressure (the top number) of 130 and a diastolic pressure (the bottom number) of 80 or higher. In comparison, the previous guidelines were 140 over 90. Under the new guidelines, the number of adults with high blood pressure will increase from 72 million to 103 million. High blood pressure, also called the silent killer, is one of the leading factors for heart disease and stroke.
NEW Blood Pressure Levels for Adults and Kids > 13 years old |
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Category | Systolic | Diastolic | Result | |
Normal | < 120 | And | < 80 | Good for you!
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Elevated | 120-129 | And | <80 | Your blood pressure could be a problem. Make changes in your diet, be physically active and lose extra weight. Have your blood pressure monitored a few times a month. If you have diabetes, see your doctor. |
Hypertension Stage 1 |
130-139 | Or | 80 – 89 | Schedule an appointment you’re your doctor. Make changes in your diet, be physically active and lose extra weight. Treatment with medication is recommended for certain groups, such as those with diabetes. |
Hypertension Stage 2 |
³ 140 | Or | ³ 90 | You should call your doctor to schedule an appointment as soon as possible to determine treatment options. |
What is blood pressure?
Blood pressure is measured by two numbers, systolic blood pressure (the upper number) and diastolic blood pressure (the lower number). The systolic pressure refers to the pressure in your arteries when your heart is pumping. Diastolic pressure is the pressure in your arteries when your heart is resting. Blood pressure changes through the day depending on your activity, stress level, and other factors. When blood pressure is too high and remains that way, your artery walls become weakened and are more prone to plaque buildup. The heart must work harder to pump blood through the clogged arteries.
Know Your Numbers
Everyone should have their blood pressure checked yearly by a health professional. Having your blood pressure checked regularly is the only way to know if you have high blood pressure since there are typically no symptoms associated with hypertension. That’s why it is called the silent killer. Diagnosing high blood pressure requires 2 or 3 readings on at least two occasions. Measuring the pressure in the upper arm using an automated device will usually provide the most accurate reading.
Six Ways to Improve Your Blood Pressure
Some people require medications to control high blood pressure, but the majority can improve their blood pressure without medication by losing weight, getting regular exercise, quitting smoking, cutting back on alcohol and eating a healthy diet that is low in fat and sodium and high in fruits and vegetables.
Specifically, the following nutrition, exercise and lifestyle practices can help lower blood pressure:
Other ways to improve blood pressure levels include:
Getting Started
Knowing what to do is the first step towards making a lifestyle change, but actually making the necessary changes can be hard. If you would like some help, email our Nutrition Service Department to schedule an appointment with one of our registered dietitians. We have several nutrition counseling options available to our members and also have options for non-members.
Pam Speich is the Director of Nutrition Services at American Family Fitness in Richmond, VA. She graduated from Carson Newman College with a B.S. Degree with Honors in Foods and Nutrition with an Emphasis in Dietetics. She completed her dietetic internship at Vanderbilt University Medical Center and earned the credentials Registered Dietitian (RD) in 2000. Pam’s experience includes clinical pediatrics, wellness research/writing, public speaking, nutrition counseling, wellness program development, sales and marketing, and food labeling including nutrition facts panels, ingredient statements and allergen declarations. Send Pam an email to schedule a nutrition counseling appointment.