What Is A Healthy Blood Pressure?
Are You In Danger?
Many people worry about their blood pressure thinking a high blood pressure will cause a fatal heart attack or that low blood pressure might lead to a stroke.
This article aims to show you everything you need to know about blood pressure and hopefully will convince some people to get their’s checked.
While sometimes extreme blood pressure can be dangerous, it’s also important to note that one should not stress about something they haven’t had checked by a medical professional.
In keeping with that idea, we recommend that if you do suspect an issue, that you should get it looked at.
This page will set out to show what is a healthy blood pressure range and why that may be important. To find out more, please read on.
What Is Blood Pressure?
Diastolic Versus Systolic
Blood pressure (bp) is defined as the force with which blood pushes against the sides or walls of the blood vessels as it is being pumped to different parts of the body.
It is measured in millimeters of mercury (mmHg) and represented as systolic pressure/diastolic pressure.
Systolic pressure refers to the pressure when the heart is pushing out blood(during contraction).
Diastolic pressure refers to the pressure when the heart is resting between beats.
So, What Is A Healthy Blood Pressure Range?
Before understanding what a healthy blood pressure is, it’s important to first know the following 5 categories of blood pressure. We will explain them in the next segment.
What’s The Short Version?
Diastolic = pressure between beats. Systolic = Pressure of blood pushed out of the heart.
Blood Pressure Readings Explained
What Do They Mean?
The range of blood pressure to which someone falls within can tell a lot about their health, but can also alert a doctor as to some serious dangers. High blood pressure is dangerous and is important to avoid if possible and treat immediately if it is an issue.
Normal Blood Pressure
This is blood pressure less than 120mmHg. (1)
You can maintain this bp (blood pressure) by using a proper balanced diet or and exercising regularly. Most healthy people are in this range.
Blood pressure ranges from 120-139/80-89 mmHg.
If you have this bp, you are likely to develop hypertension if not well controlled.
This would be a good time to look at lifestyle, habits, and diet to consider a healthy change.
Stage 1 Hypertension
The pressure ranges from 140-159/90-99 mmHg.
At this point, a blood pressure medication is probably required.
Stage 2 Hypertension
Blood pressure level is greater than 160/100 mmHg.
Pressure medication, as well as lifestyle changes, are needed. This is where risk can increase towards a very real danger. In many cases, medication combined with some prescribed diet changes will help alleviate this problem.
The blood pressure exceeds the 180/110 mmHg. This is life threatening and needs immediate medical attention.This is very serious and will require urgent attention because it may result in heart attack, renal, cardiac and neurological injury. (2)
What Does This All Mean?
A normal blood pressure reading means you’re okay, but 180/110 equals serious danger.
So, What Would Be Considered A Healthy Blood Pressure?
What’s The BP Range To Aim For?
A healthy bp refers to a pressure in which you generally have good health and are in low risk of stroke or other heart diseases.
This ideal blood pressure ranges from 90/60 to 120/80 millimeters of mercury. There is a correlation between good diet and fitness levels and blood pressure range.
The main threats to having a healthy blood pressure are high blood pressure (hypertension) and low blood pressure (hypotension).
Being hypertensive means having a bp reading of 140/90 mmHg and higher while being hypotensive means having a bp of 90/60 mmHg and lower.
What’s The Take Home Message Here?
90/60mmHg – 120/80mmHg is the normal blood pressure range to aim for.
How Do You Maintain A Healthy Blood Pressure?
What Can You Do For Hypertension?
In order to maintain a healthy blood pressure, you need to treat cases of either hypertension or hypotension.
For hypertension, you need to would possibly need to lower the bp as follows:
Consume Less Salt
Reduce Your Sodium
Salt contains sodium which can rapidly increase your bp. Eating less salt reduces the amount of sodium in the body thereby decreasing the bp.
A slight decrease of sodium intake can lower your bp by 2 to 8 millimeters of mercury. (3)
Cutting down on salt can also help you avoid pressure medication.
Low Calorie & Possibly A Lowered Fat Diet
Watch What You Eat
Being overweight predisposes you to hypertension. Too much fat and calories help you increase in weight. Bad fats can lead to heart issues, while good fats can help.
It’s important to take weight management seriously to relieve pressure on the heart. There are several diets that can help you to lose weight.
One of the most effective is the high protein and low carb diet.
A healthy eating plan with an excellent aerobic exercise routine can help increase fat burning and provide the body with a number of health benefits.
Consume More Fruits And Vegetables
Eat Your Greens (Reds, Purples, And Yellows)
Potassium lessens the effect of sodium in the body. Eating foods that are high potassium such as vegetables and fruits may help lower the bp.
You can take 80 grams of fruit a day, that is, fruit equivalent to the size of your fist. However, you should avoid any added salts or sugar if eating preserved, canned and tinned foods.
Low density vegetables are great for not only all their nutritious health benefits such as containing vitamins, minerals, insoluble and soluble fiber, but also because most of them are low glycemic foods which don’t raise blood sugar too high and are ideal for weight management.
Regular exercise also helps to lower the bp. Try to keep yourself active at least 5 times a week taking 30 minutes each day to workout.
Exercises which leave you slightly out of breath and warmed up are the ideal ones.
Good choices are plyometric training, jogging, boxing, skipping (jump rope), resistance, and HIIT Training for those who need to burn fat most efficiently. (4)
Exercise compliments a diet significantly and it adds many health benefits.
Drinking Less Alcohol
Ditch The Booze
Drinking a small amount of alcohol can actually lower your bp by 2 to 4 millimeters of mercury. However, excessive consumption of alcohol will raise your bp. A single drink of beer if you are 65 and above and 2 drinks, if you are below 65, will do the trick.
A single drink is equivalent to 1.5 ounces of proof liquor, 5 wine ounces and 12 ounces of beer.
Being judicious with drinking also has the side benefit of helping with weight loss goals as alcohol has 7 calories per gram, it’s only second to fat (9 cals) in terms of caloric density.
A little less alcohol can mean a lot better health for some people, so consider ditching the booze.
What Does This All Mean?
A wholesome, healthy lifestyle will help decrease blood pressure (and increase your health)
How Do You Maintain A Normal Blood Pressure Reading?
What Can You Do To Beat Hypotension?
While not as dangerous as hypertension, someone with a low blood pressure may find they need to raise theirs. If you are hypotensive, you could try to raise your bp levels by:
Use A Little More Salt In Your Diet
Salt increases bp by the effect of sodium as earlier stated. It is, however, important to note that excess sodium can lead to some of the causes of heart failure so you need professional advice on salt consumption.
Maybe getting a check up would help determine sodium levels.
Drinking More Water
This can actually increase your blood pressure by preventing dehydration and increasing the blood volume. Don’t be scared of water though.
It won’t make a drastic shift in blood pressure readings, so don’t worry if yours (BP) is on the high side and you’re thinking that reducing water might be a good idea – Don’t worry, it won’t be.
Wearing Compression Socks
These socks are commonly used for pain relief and reduction of swelling due to varicose veins. They can also help to increase the bp by decreasing the pooling of blood in the legs.
Compression socks can be purchased at sports retailers, pharmacies, and some medical centers.
Medications such as Fludrocortisone for “stand up” hypotensive cases and Midodrine (orvater) for chronic orthostatic hypotensive cases. (5)
Midodrine limits the expanding ability of the blood vessels by activating the receptors found in the smallest veins and arteries.
What’s The Bottom Line?
You can bump up your blood pressure if you’re hypotensive and need to increase it.
What Is A Healthy Blood Pressure? Are You In Danger?
Having a healthy blood pressure is one of the keys to overall good health, so it would be sensible to do everything you can to lower it if it’s high and raise it if it’s a little low.
Keeping healthy and active is one of the most important aspects of controlling blood pressure. By eating the right foods and adding some form of fitness routine to your schedule, you may be able to maintain a good bp for quite some time.
Any issues with blood pressure or concerns should be met with a consultation of a medical professional.
Though we endeavor to make articles such as “What Is A Healthy Blood Pressure? Are You In Danger?” factual, informative and based on science, the page is not designed to diagnose or treat any conditions. Please consult the appropriate medical authority.