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This Is The No. 1 Way To Lower Your Blood Pressure, According To New AHA Guidelines
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The American Heart Association just released new guidelines for blood pressure management.
The organization looks at several areas of health to address blood pressure.
Doctors stress the importance of lifestyle changes.
High blood pressure is linked to a higher risk of developing a slew of health complications you want to avoid, including heart attack, stroke, and dementia. But nearly half of American adults have high blood pressure. So, the American Heart Association (AHA) released new guidance on how to prevent high blood pressure, as well as how it should be detected, evaluated, and managed. These guidelines are the first update since 2017, making them a big deal.
Meet the experts: Ragavendra Baliga, M.B.B.S., a cardiologist at The Ohio State University Wexner Medical Center; Shaline Rao, M.D., a cardiologist at NYU Langone; Varinder Singh, M.D., chairman of cardiology at Northwell's Lenox Hill Hospital; Jennifer Wong, M.D., cardiologist and medical director of Non-Invasive Cardiology at MemorialCare Heart and Vascular Institute at Orange Coast Medical Center in Fountain Valley, CA
While these guidelines can get a little technical, the AHA has very clear information on what people can do to lower their risk of high blood pressure (a.K.A. Hypertension), including making some unsuspecting lifestyle changes. Here's what's in the new guidelines, plus what cardiologists want you to keep in mind.
What do the new guidelines say?The new guidelines cover nearly everything blood pressure-related, meaning it's a lot to wade through. But there are a few key elements to keep in mind.
While blood pressure categories have stayed the same—the AHA says that a goal blood pressure remains at 120/80 mm Hg or lower—there's a big emphasis on the importance of lifestyle factors to lower the risk of high blood pressure. It also notes that some people may need multiple medications to lower their blood pressure, including GLP-1 receptor agonist medications like Ozempic and Wegovy for patients who have overweight or obesity.
The guidance "empowers patients with practical tools that can support their individual health needs as they manage their blood pressure, whether through lifestyle changes, medications or both," Daniel W. Jones, M.D., dean and professor emeritus of the University of Mississippi School of Medicine in Jackson, Mississippi, and chair of the guideline-writing committee said in a statement.
How to lower your blood pressure, according to the AHAThe AHA shared some very clear advice on what to do to lower your blood pressure. Here's what the organization recommends.
Take a pass on alcohol
While the AHA is careful not to say that you shouldn't drink at all, it definitely suggests that avoiding alcohol can be helpful for blood pressure. "This is a shift in the guidelines," says Shaline Rao, M.D., a cardiologist at NYU Langone. "Over the years there had been differing views on alcohol and potential cardiovascular risk, ranging from light benefit to harm. We have seen in different avenues that consistent alcohol intake has more potential for risk than benefit."
So, why might reducing alcohol help? "While many people note that alcohol may cause blood pressure to drop early on due to relaxation of blood vessels, as the liver metabolizes the alcohol, we see the blood vessels constrict," Dr. Rao explains. "Higher level alcohol intake can cause this cycle to repeat and result in increased stiffness in the blood vessel walls. This has the downstream impact of higher blood pressure over time."
If you choose to drink, the AHA recommends having no more than two drinks per day for men and no more than one drink per day for women.
Despite what the AHA says, cardiologists consistently say that it's best not to drink. "Alcohol is a carcinogen," says Varinder Singh, M.D., chairman of cardiology at Northwell's Lenox Hill Hospital. "I tell my patients that if they don't drink, keep it that way. If you do drink, be very mindful of how much you have."
Dr. Wong agrees. "It's best not to drink any alcohol at all," she says. "If you're going to drink, the AHA's guidelines should be the absolute highest amount you have." While the AHA has its guidelines, Dr. Singh suggests that his patients have no more than one ounce a day of any form of alcohol.
Limit your sodium intakeLess than 2,300 milligrams per day is the goal, with an ideal limit of 1,500 milligrams per day by checking food labels. Sodium can cause something known as vasoconstriction, which is the narrowing of the blood vessels, points out Jennifer Wong, M.D., a cardiologist and medical director of Non-Invasive Cardiology at MemorialCare Heart and Vascular Institute at Orange Coast Medical Center in Fountain Valley, CA. When your blood vessels narrow, your blood pressure goes up.
Not only can sodium cause vasoconstriction, it may also reduce the effectiveness of diuretics, which are a type of medication that is used to lower blood pressure, Dr. Wong points out. So, lowering the amount of sodium you take in may support your blood pressure health on a few fronts.
"The goal isn't zero sodium but to make healthy choices in your diet to avoid higher salt loads," Dr. Rao says. "Common pitfalls are premade soups, processed meats and cheeses, and snack foods like chips. Taking note of food labels and being intentional in your use of salt when cooking can be very helpful to change blood pressure through lifestyle modification."
Try to manage stressThe AHA specifically talks about managing stress with exercise, along with stress-reduction techniques like meditation, breathing control, or yoga.
"We're starting to look at all of the different, holistic impacts on blood pressure in our lives, and one of those factors is stress," Dr. Singh says. Stress causes the release of the hormone norepinephrine, which increases blood pressure, he points out. "If you're consistently at a high stress rate, this can have a [damaging] effect on your health," Dr. Singh says.
Work toward a healthy weightIf you have overweight or obesity, the AHA recommends trying to do at least a 5% reduction in your body weight—but speak with your healthcare provider for a more tailored recommendation if you believe you may fit the criteria. "If you're carrying too much weight, it's a stress on your body," Dr. Singh explains. "It takes more work to climb up a hill and even to walk on a flat surface. Your blood pressure has to go up in response."
Follow a heart-healthy eating patternThe AHA specifically flags the DASH eating plan, which recommends lowering your sodium intake and eating a lot of vegetables, fruits, whole grains, legumes, nuts, and seeds, and low-fat or nonfat dairy, along with lean meats and poultry, fish, and non-tropical oils.
The emphasis on fruits and vegetables is important, according to Ragavendra Baliga, M.B.B.S., a cardiologist at The Ohio State University Wexner Medical Center. "They are rich in potassium, magnesium, and fiber, which counteract sodium's effects, relax vascular tone, and reduce blood pressure," he says.
Be physically activeFocus on getting at least 75 to 150 minutes each week of exercise, including aerobic exercise and/or resistance training, per the AHA.
Exercise improves your physical and mental health, Dr. Singh points out. "From a physical standpoint, it regulates your vascular tone—your arteries become more relaxed and contractable," he says. That can help to lower your blood pressure, Dr. Singh explains.
But exercise can also have a positive impact on your mental health, lowering your levels of stress, which can also support your blood pressure.
Monitor your blood pressure at homeIf you have a confirmed diagnosis of high blood pressure, checking your numbers at home can be helpful, according to the AHA. Incorporate checking your BP with an at-home blood pressure monitor into your routine.
The bottom lineIf you have high blood pressure, Dr. Rao says that you can make all of these lifestyle changes and still may need to take medication. "For some people, no matter how much they do with lifestyle, it may not be enough," she says. "For those patients, we have to combine lifestyle factors with medication to ensure they do not sustain the long-term health risk of high blood pressure."
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This Easy Diet Tweak Can Lower Blood Pressure—and No, It's Not Less ...
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When you think of natural ways lower your blood pressure, you probably imagine giving up salt...And maybe all the other foods you actually like, too. But according to new research from the UK's University of Waterloo, there might be a much easier (and more delicious) solution for managing your BP.
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Published in The American Journal of Physiology: Renal Physiology, the study explored why some foods have a greater impact on blood pressure than others, especially given how much is already known about the effects of reducing salt.
To do so, the researchers ran advanced simulations to identify how different diets affect blood pressure. They looked at what happens in the body, specifically the kidneys, hormones, and fluid levels—when you eat a normal amount of salt, too much salt, alternative eating patterns and combinations of both.
Related: 25 Best Foods for High Blood Pressure
This Diet Change Could Help Lower Blood PressureAs for what they found? It turns out that another type of diet, not one that requires cutting salt, had a much bigger effect on lowering blood pressure. The impact was especially noticeable in men, which is interesting, given that high-salt diets also raised men's blood pressure more than women's.
Even more surprising? The most powerful change wasn't eating less salt—it was eating more potassium-rich foods. Even when salt intake was still high, boosting potassium levels caused a major drop in blood pressure. In men, blood pressure fell by up to 14 mmHg; in women, by up to 10 mmHg.
But why?According to the researchers, potassium helps the kidneys flush out extra sodium more efficiently, reducing how much the body holds onto. It also activates natural systems that help lower blood pressure, like dilating blood vessels and encouraging the body to get rid of excess fluid.
In a way, it's similar to why doctors recommend electrolyte-rich drinks like coconut water and Gatorade for dehydration and hangovers: potassium helps restore electrolyte balance and keeps everything flowing.
Related: The Best Time to Eat Breakfast for Lower Blood Pressure, According to Cardiologists
The Truth About SaltThis doesn't mean that you should run off and exclusively dine on French fries; the study still found that high salt intake raised blood pressure in both men and women. (Though, as noted above, men were more affected.)
Still, the findings suggest you might be able to handle a little more salt than you thought, as long as you're balancing it out with enough potassium-rich foods. Which brings us to our next point...
The Perks of Eating Potassium-Rich FoodsBetter blood pressure isn't the only reason to load up on potassium-rich foods. "Having enough potassium in your diet is crucial for muscle function and overall bodily functions," registered dietitian Supriya Lal, RD, MPH, previously told Parade. "Particularly if someone is very active, having enough potassium is imperative for muscle recovery and cramp prevention." Eating a potassium-rich diet is linked to a lower risk of osteoporosis.
On the other hand, eating too little potassium is known to cause fatigue and muscle cramping, according to Lal. It can have far more serious consequences, too. For example, one study found that people who ate the most potassium had a 20% lower risk of dying compared to those who ate the least.
Even more important than potassium alone? The balance between salt and potassium. People who ate a lot more salt than potassium had twice the risk of dying from a heart attack and a 50% higher risk of dying from any cause compared to people with a better balance, according to that same research.
Related: 20 Foods That Are Loaded With Potassium (No, It's Not Just Bananas!)
Foods Rich in PotassiumHave we convinced you to eat morer potassium yet? Good. For context, women should aim for at least 2,600 milligrams of potassium daily, while men need about 400 milligrams per day. If you're struggling to hit those numbers, consider loading up on these potassium-rich foods:
Dairy and plant milks (soy, almond)
Dried fruits (raisins, apricots)
Winter squash (acorn, butternut)
Up Next:
Related: Here's What Happens to Your Body If You Eat Bananas Every Day
SourcesNew Blood Pressure Guidance Recommends You Cut Back On This
Heather Miller
Fri, August 15, 2025 at 4:01 PM UTC
5 min read
New guidance on how to manage high blood pressure recommends eliminating or substantially limiting alcohol (Photo by Joe Raedle/Getty Images)
The Brief
New guidance issued by the American Heart Association and leading medical groups recommends new treatments for high blood pressure, including GLP-1 medications for some patients with hypertension and obesity.
It also recommends lifestyle changes that include reducing or eliminating alcohol from your diet, and limiting the amount of sodium you consume from processed foods or restaurants.
The American Heart Association and nearly a dozen medical groups have released new guidance to prevent and manage high blood pressure, a leading cause of death in the U.S.
The 2025 guideline – published Thursday in American Heart Association's peer-reviewed journals Circulation and Hypertension, and in JACC, the flagship journal of the American College of Cardiology – replaces the 2017 guidance.
The new guideline includes several changes since 2017, most notably the use of the American Heart Association's risk calculator to estimate cardiovascular disease risk. It also provides new medication options, including the early treatment for high blood pressure to reduce the risk of cognitive decline and dementia; newer therapies like GLP-1 medications for some patients with high blood pressure and obesity, and recommendations for managing high blood pressure while pregnant.
What is considered high blood pressure?By the numbers
High blood pressure (including stage 1 or stage 2 hypertension) affects nearly half (46.7%) of all adults in the U.S., according to the American Heart Association. Hypertension is a leading cause of heart attacks and strokes. The blood pressure criteria remain the same as the 2017 guidelines:
normal blood pressure is less than 120/80 mm Hg
elevated blood pressure is 120-129/80 mm Hg
stage 1 hypertension is 130-139 mm Hg or 80-89 mm Hg
stage 2 hypertension is ≥140 mm Hg or ≥90 mm Hg.
What they're saying
"High blood pressure is the most common and most modifiable risk factor for heart disease," chair of the guideline writing committee Dr. Daniel W. Jones, dean and professor emeritus of the University of Mississippi School of Medicine in Jackson, Mississippi. "By addressing individual risks earlier and offering more tailored strategies across the lifespan, the 2025 guideline aims to aid clinicians in helping more people manage their blood pressure and reduce the toll of heart disease, kidney disease, Type 2 diabetes and dementia."
READ MORE: Over half of Americans' calories come from ultra-processed foods
What you can do
The guidance recommends the following lifestyle changes to prevent or manage high blood pressure:
READ MORE: Americans are drinking less than ever, poll finds
limiting sodium intake to less than 2,300 mg per day, moving toward an ideal limit of 1,500 mg per day by checking food labels (most adults in the U.S. Get their sodium from eating packaged and restaurant foods, not by adding salt to meals at home)
Eliminating alcohol, or for those who choose to drink, consuming no more than two drinks per day for men and no more than one drink per day for women
managing stress with exercise, as well as incorporating stress-reduction techniques like meditation, breathing control or yoga
maintaining or achieving a healthy weight, with a goal of at least a 5% reduction in body weight in adults who have overweight or obesity
following a heart healthy eating pattern, for example the DASH eating plan, which emphasizes reduced sodium intake and a diet high in vegetables, fruits, whole grains, legumes, nuts and seeds, and low-fat or nonfat dairy, and includes lean meats and poultry, fish and non-tropical oils
increasing physical activity to at least 75-150 minutes each week including aerobic exercise (such as cardio) and/or resistance training (such as weight training)
home blood pressure monitoring for patients to help confirm office diagnosis of high blood pressure and to monitor, track progress and tailor care as part of an integrated care plan.
Dig deeper
Developed by the American Heart Association in 2023, PREVENTTM is a tool to estimate 10- and 30-year risk of cardiovascular disease in people ages 30-79 years. It includes variables such as age, sex, blood pressure, cholesterol levels and other health indicators, including zip code as a measure for social drivers of health, the American Heart Association says.
It's the first risk calculator that combines measures of cardiovascular, kidney and metabolic health to estimate cardiovascular risk.
"More precise risk estimates can help guide treatment decisions personalized for each individual," the AHA says.
High blood pressure linked to dementia, cognitive declineWhy you should care
The links between high blood pressure and heart attack and stroke are widely known, but more recent research shows that blood pressure affects brain health, including cognitive function and dementia.
"High blood pressure can damage small blood vessels in the brain, which is linked to memory problems and long-term cognitive decline," the AHA says.
New medications for high blood pressureThe new guidance says more than one medication may be needed to lower blood pressure in some patients, particularly those with other conditions like Type 2 diabetes, obesity or kidney disease.
Blood pressure medications include:
angiotensin-converting enzyme (ACE) inhibitors
angiotensin II receptor blockers (ARBs)
long-acting dihydropyridine calcium channel blockers
The guidance also suggests that newer medications like GLP-1s, which are commonly used for weight loss, may help some patients with high blood pressure and obesity.
The Source
This report includes information from the American Heart Association.
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