Keep Tabs On High Blood Pressure With 7 Simple Steps

Keep Tabs On High Blood Pressure With 7 Simple Steps
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Hypertension is commonly known as high blood pressure. It is one of the leading causes of death around the world. Hypertension leads to serious complications, and COVID-19 has made them even worse.

To avoid hypertension you can adopt the healthy “life simple 7”.

What Blood Pressures Classify as High Blood Pressure?

The condition in which a person has blood pressure levels above the normal range is called Hypertension or High blood pressure. In hypertension, the systolic pressure is above 130mm Hg and diastolic blood pressure above 90mm Hg.

The optimal range for it is 120mm Hg-systolic and 80mm Hg-diastolic.

According to the US Centers for Disease Control and Prevention, high blood pressure is one of the risk factors for developing a more severe case of COVID-19.

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Dr. Timothy B. Plante is an assistant professor in the department of medicine at the Larner College of Medicine at the University of Vermont in Burlington. Plante is the lead author of a new study. The new study was published in the Journal of the American Heart Association.

Furthermore, Plante reports that hypertension is common in the US and is capable of causing disability. However, high blood pressure control is possible. By altering your lifestyle and adopting seven new healthy habits.

Practicing any one of the seven healthy manners will reduce the risk of developing hypertension by 6% as you age.

REGARDS – A Study Of High Blood Pressure

For the study, Plante and his colleagues followed 3000 middle-aged black and white adults without any signs of hypertension for nine years. This study is known as REGARDS. It’s a longitudinal study. REGARDS stands for Reasons for Geographic and Racial Differences in Stroke.

In this study, the authors find that with adopting each point of Life’s Simple 7 the risk of developing high blood pressure decreases by 6%.

The American Heart Association recommends healthy lifestyle tips called Life’s Simple 7. According to these recommendations to reduce your risk of developing chronic hypertension, you must:

  • Stop smoking.
  • Keep your weight within the ideal BMI range. A healthy BMI (body mass index) is between 18.5 and 24.9.
  • You must eat a heart-healthy diet full of fruits and vegetables. Avoid excessive consumption of salty, fatty, and sugary food.
  • Do regular healthy physical activity. This includes doing moderate physical activity for 15 minutes per week.
  • Do vigorous exercise for 75 minutes per week.
  • Try maintaining your blood pressure levels between 120/80 mm Hg and 130/80 mm Hg.
  • Timely checking of cholesterol levels is a must. Avoid cholesterol-rich foods. Fasting blood sugar levels must be at 100mg/dL or below it.

Life’s Simple 7 – The LS7 Scale

The LS7 scale starts at 0 and ends at 14. Achieving any one of the above mentioned seven components gets you a score. The greater your score, the better your cardiovascular health will be.

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Plante said that participants in research with a higher LS7 scale value were less likely to develop high blood pressure 10 years later. This is in comparison to individuals with lower LS7 total score. You can try to adopt the LS7 steps one by one. In a nutshell, this routine will result in good cardiovascular health.

Dr. Donald Lloyd Jones heads the Department of Preventive Medicine at Northwestern University. According to Dr. Donald Lloyd-Jones, this study only shows the effect of healthy habits on heart conditions in middle age people.

Also, he believes that more broad-spectrum research among younger and older ages needs to be done. Black Americans need to follow the LS7 more because they are at a greater risk of developing hypertension.

In black Americans, high blood pressure can develop at an early age and with more severity. They must try to adopt Life’s Simple 7 at younger ages.

Bob Luthar
After serving as a lead author in leading magazines, Bob planned to launch its own venture as HealthWriteups. With a decade-long work experience in the media and passion in technology and gadgets, he founded this website. Luthar now enjoys writing on tech and software related topics. When he’s not hunched over the keyboard, Bob spends his time engulfed in Sci-Fi/Fantasy novels and movies. Email: