New Blood Pressure Guidelines: What You Should Know Before the Holidays
As we move into the holiday season—a time filled with excitement, travel, family gatherings, and…stress—many people start to notice their blood pressure creeping up. It’s a perfect moment to revisit the updated blood pressure guidelines, which now recommend maintaining BP below 130/80 for most adults.
Why does this matter?
Because elevated blood pressure is one of the most powerful markers of metabolic health. Chronically high BP significantly raises your risk of:
Heart disease
Stroke
Kidney disease
Cognitive decline and dementia
Fortunately, blood pressure is also one of the most modifiable health metrics. And monitoring is easy: an inexpensive digital cuff at home gives you meaningful data you can act on.
Lifestyle Measures That Truly Move the Needle
These foundational habits help many people normalize their BP without medication:
Choose a whole-foods diet rich in protein and fiber
Reduce sodium by minimizing processed foods
Incorporate both resistance and aerobic exercise
Sleep at least 7 hours per night
Manage stress proactively
Avoid smoking
Limit alcohol and caffeine
Maintain a healthy weight
Evidence-Based Supplements
Certain supplements can support healthy blood pressure physiology, including magnesium, potassium, CoQ10, fish oil, beetroot, garlic, and hibiscus.
Consider Underlying Causes
If your blood pressure remains elevated despite healthy lifestyle changes, evaluate for conditions such as:
Obstructive sleep apnea
Hyperthyroidism
Medication effects (common culprits include NSAIDs, oral contraceptives, steroids, stimulants)
Have Questions About Your BP?
If you’d like help understanding your numbers or creating a personalized plan, you can schedule a meet and greet:
https://calendly.com/drlarry-hearthstonefamilycare/meet-and-greet?month=2025-07