You’ve probably had your blood pressure measured a ton of times at the doctor’s office or even at the dentist. It is one of those health markers that you probably don’t pay much attention to until something goes wrong or you have a family history of blood pressure tubes.
But it is worth understanding * before * you have something to worry about – including how to lower your high blood pressure, if this becomes a health problem for you. Let’s get into that.
So what exactly It is a blood pressure measurement?
Blood pressure, or blood pressure, is the pressure at which blood flows through arteries, or the pressure your blood exerts on artery walls, according to Lauren Munsch Dal Farra, MD, an internal medicine physician, cardiologist and CEO of PALM Health in St. Louis. “When blood pressure is measured, there are two values, maximum and minimum, expressed by two numbers separated by a bar”, he explains. “For example, 135/85 millimeters of mercury (mmHg) means a maximum pressure of 135 and a minimum pressure of 85.”
The first number in the measurement is also known as systolic blood pressure, which is the pressure in the arteries when the heart beats. The second number is diastolic blood pressure, which is the blood pressure between beats, says Sameer K. Mehta, MD, accredited cardiologist and president of the Denver Heart. The difference between the two pressures is known as pulse pressure.
“The exact importance of pulse pressure is still being investigated, although some studies have suggested that patients with wide pulse pressure (greater than 60 mmHg) are at increased risk of heart disease, stroke or death,” says Dr. Mehta.
What is the normal blood pressure level?
A “normal” or healthy blood pressure measurement is less than 120/80, says Dr. Dal Farra.
A maximum exceeding 140, or a minimum above 90, indicates that the person has what is called hypertension or high blood pressure. Anything above 180/120 is considered severe hypertension. Although hypertension does not usually show symptoms, over time it can cause heart problems, such as heart disease and stroke.
“When the systolic pressure, or the upper number, is between 121 and 139, and the diastolic pressure, or the lower number, is between 81 and 89, we call it prehypertension,” she explains. “Pre-hypertension means that the person does not have hypertension, but will have it in the future, unless they correct unhealthy habits.
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How do you accurately measure blood pressure?
“Blood pressure actually fluctuates a lot throughout the day, and even a healthy person will sometimes have a maximum exceeding 160 and a minimum number above 110,” says Dr. Dal Farra. “If they occur occasionally, these values are perfectly normal and do not mean that a person has hypertension.”
To get an accurate understanding of your blood pressure, Dr. Dal Farra recommends using a blood pressure monitor, which you can buy at a pharmacy, to measure your blood pressure once or twice a day, at different times of the day. , in various circumstances, over a period of three weeks, and averaging the results. Make sure you have not smoked, ingested caffeine or exercised 30 minutes after measuring your BP.
Why is a healthy blood pressure level important?
High blood pressure comes from an increase in the resistance of the arteries, says Dr. Dal Farra. Because of this resistance, your heart has to work harder to bring blood to the extremities and vital organs. Over time, this can have negative effects on your body.
“Having high blood pressure increases the risk of major cardiovascular and non-cardiovascular events, including stroke, heart attack, death and kidney failure,” says Dr. Mehta. “Likewise, controlling hypertension reduces the risk of all of these potential adverse outcomes.”
How can I decrease my blood pressure naturally?
Here are lifestyle changes to make that can help lower your blood pressure without medication.
Practice regular aerobic exercise
Physical activity is the most important lifestyle habit to cultivate to help lower blood pressure. The best exercises to reduce blood pressure (and cholesterol) are aerobic exercises, such as brisk walking, cycling or swimming, for example. studies with hypertensive volunteers. To improve cardiovascular fitness, you should try to do aerobic exercise at least 30 minutes a day, three times a week.
“Although exercise raises your blood pressure while you do it, regular exercise tends to lower it the rest of the time,” says Dr. Dal Farra. “Even without losing weight, regular exercise helps prevent hypertension.”
Reduce stress
Over time, low-grade chronic stress can lead to hypertension, increased heart rate and muscle tension. For people who feel stressed, practicing relaxation techniques, such as meditation and stretching, can be beneficial, says Dr. Dal Farra.
Lose weight if you are overweight or obese medical
Blood pressure increases with body mass index, so for people who are overweight or obese, weight loss is the most effective measure for lowering blood pressure, says Dr. Dal Farra. “Studies suggest that blood pressure can be reduced by 1 mmHg for each one to two pounds lost,” she says. “Losing 20 pounds can lower blood pressure 5-20 mmHg. “
Aerobic exercise, strength training and nutrient-rich eating plans are the essential components of weight loss, says Dr. Dal Farra. She recommends increasing the consumption of fruits, vegetables, foods rich in fiber and complex carbohydrates and eating less saturated fat and simple sugars.
Eat less salt and more potassium
The American Heart Association suggests limiting sodium to less than 1500 mg per day to prevent hypertension. “Most people can self-regulate and excrete extra salt and water in their urine, so reducing salt has no significant impact on blood pressure,” explains Dr. Dal Farra. “However, reducing salt intake is beneficial for people who are ‘salt sensitive’, have an imbalance in the proportions of salt and potassium, have congestive heart failure or kidney disease.”
Studies suggest that more important than just eating salt is maintaining the correct ratio of salt to potassium, Adds Dr. Dal Farra. Having a healthy balance of the two minerals (less salt, more potassium) in the body is crucial to maintaining healthy blood pressure.
She recommends eating a plant-based diet, with whole foods, rich in foods naturally rich in potassium, such as broccoli, spinach, beets, beet leaves, tomatoes, tomato sauce, carrots, starchy vegetables such as potatoes and pumpkin; lentils and beans (especially white beans and soybeans), fruits like bananas, oranges, melon, honeydew, apricots, grapefruits and some dried fruits such as plums, raisins and dates.
Limit alcohol consumption
Although research has not shown that alcohol has a direct relationship to blood pressure and heart health, it can contribute to weight gain, which in turn is related to adverse results for heart health.
“Alcoholic beverages contain a large number of calories that contribute to obesity, so if weight loss is a goal, alcohol should be limited to the maximum,” says Dr. Dal Farra. It is recommended that men limit themselves to two drinks a day, and women limit their consumption of alcohol to one drink a day, says Dr. Dal Farra.
The end result: If you are concerned about your blood pressure levels, talk to your doctor about the effective lifestyle changes you can make. While there are medications that can help to lower blood pressure, there are many natural methods that you can also try.
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