A Practical Guide To Maintaining Healthy Blood Pressure

Monitoring your blood pressure is essential for staying healthy, particularly as you age. High blood pressure, also known as hypertension, is considered to be a “silent killer” because it can often occur without showing symptoms. Many people may not realize they have high blood pressure until they experience a serious health complication such as a heart attack, stroke, or kidney disease. Don’t become one of those people. Let’s discuss the essentials of blood pressure management so you can start making better life choices.

What Your Blood Pressure Measurement Means

Now that you know why it’s so important to monitor your blood pressure, it’s time to learn how. Your doctor can check your blood pressure when you go for a checkup, but there are automatic blood pressure checkers that you can use at home on a more regular basis. 

Blood pressure measures the force of blood against the walls of your arteries as it circulates through your body. It’s typically recorded as two numbers: systolic pressure (when your heart beats) and diastolic pressure (when your heart rests between beats). A healthy blood pressure reading is around 120/80 millimeters of mercury (mm Hg), with variations depending on factors like age, gender, and overall health.

According to American Heart Association, here is the breakdown of blood pressure categories1:

Normal – Systolic pressure under 120 and diastolic pressure less than 80
Elevated – Systolic pressure between 120-129 and diastolic pressure less than 80
High Blood Pressure Stage 1 – Systolic pressure between 130-139 and diastolic between 80-89.
High Blood Pressure Stage 2 – Systolic above 140 and diastolic of 90+
Hypertensive Crisis – Systolic 180+ and/or Diastolic of 120+

Fun Fact: Blood pressure is measured in millimeters of mercury, but this number does not indicate the presence of mercury in your blood. Instead, it originates from early blood pressure readers that used a column of mercury in a hollow glass tube to measure blood pressure.

What causes high blood pressure?

High blood pressure can be caused by a variety of factors, including2:

  • Unhealthy diet (high in salt, low in fruits and veggies)
  • Lack of physical activity
  • Being overweight or obese
  • Smoking
  • Excessive alcohol or caffeine consumption
  • Genetics and family history
  • Stress
  • Certain medical conditions (like diabetes or kidney disease)
  • Certain medications (like NSAIDS and some antidepressants)

Tips for Maintaining Healthy Blood Pressure

  1. Eat A Balanced Diet: You’ve heard this a million times, but there’s a good reason for this. A healthier diet will lead to a healthier body. Focus on incorporating plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals. Limit your intake of sodium, saturated fats, and added sugars, which can contribute to high blood pressure.
  2. Exercise Regularly: Physical activity helps to keep your heart healthy and maintain optimal blood pressure levels. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week.
  3. Manage Stress: Chronic stress can elevate blood pressure over time. Practice stress-reduction techniques, such as deep breathing exercises, meditation, yoga, or spending time in nature, to help manage stress levels effectively.
  4. Maintain A Healthy Weight: Being overweight or obese can increase the risk of high blood pressure. Focus on losing fat through a combination of balanced eating and regular exercise.
  5. Limit Alcohol And Caffeine: Excessive consumption of alcohol and caffeine can raise blood pressure. Try to reduce your alcohol intake and avoid binge-drinking or consuming too much caffeine at a time.
  6. Quit Breathing Smoke: Smoking and breathing in secondhand smoke can damage your blood vessels and increase your risk of hypertension. If you smoke, quitting is one of the most impactful steps you can take to improve your cardiovascular health.

Seeking Professional Guidance

If you have concerns about your blood pressure or are at risk of hypertension due to family history or other factors, consult with your healthcare provider. They can provide personalized recommendations and guidance based on your individual health profile.

Conclusion

By monitoring your blood pressure, you can proactively safeguard against hypertension and its associated health complications. This is your invitation to quit your bad habits and pay better attention to your health. Remember, even small changes in your lifestyle today can yield significant benefits for tomorrow’s health.