Blood Pressure Readings
What do your blood pressure readings indicate?
Having your blood pressure checked is the only way to determine if you have high blood pressure (HBP, also known as hypertension). Controlling high blood pressure requires an understanding of your results.
Blood pressure categories
The American Heart Association recognizes the following five blood pressure ranges:
Blood pressure readings that are less than 120/80 mm Hg are regarded as normal. If your outcomes fall within this category, keep up heart-healthy routines like eating a balanced diet and exercising frequently.
When readings are consistently between 120 and 129 systolic and fewer than 80 mm Hg diastolic, the blood pressure is considered to be elevated.
Unless action is taken to control the condition, people with elevated blood pressure are likely to develop high blood pressure.
Hypertension Stage 1
Blood pressure that continuously falls between 80 and 89 mm Hg diastolic or 130 to 139 systolic is referred to as Stage 1 hypertension.
Depending on your risk of atherosclerotic cardiovascular disease (ASCVD), such as heart attack or stroke, doctors may recommend lifestyle adjustments at this stage of high blood pressure in addition to blood pressure medication.
Hypertension Stage 2
When blood pressure continuously varies at 140/90 mm Hg or higher, hypertension is said to be in Stage 2. Doctors are likely to recommend a mix of blood pressure drugs and lifestyle adjustments at this stage of high blood pressure.
Medical intervention is necessary for high blood pressure at this point. If your readings suddenly go above 180/120 mm Hg, wait five minutes before taking another reading. Contact your doctor right away if your readings are still unusually high. You might be going through a hypertensive emergency.
Your blood pressure numbers and what they mean
Two numbers are used to represent your blood pressure:
- Systolic blood pressure, which is the first number, reflects how much force your blood applies to the artery walls each time your heart beats.
- The second number, your diastolic blood pressure, tells you how much force your blood is applying to the walls of your arteries between heartbeats.
Which figure is more significant?
Systolic blood pressure, or the first number, is typically given more consideration as a significant risk factor for cardiovascular disease in people over 50. Systolic blood pressure typically increases steadily with age in most people due to the stiffening of large arteries, the accumulation of plaque over time, and the rise in cardiac and vascular disease.
However, a diagnosis of high blood pressure may be made using either an elevated systolic or elevated diastolic blood pressure reading. Recent studies show that among people aged 40 to 89, the risk of dying from ischemic heart disease and stroke doubles with every 20 mm Hg systolic or 10 mm Hg diastolic increase.
Some Home Remedies for Managing High Blood Pressure
1. Keep moving
A key component of leading a healthy lifestyle is exercising for 30 to 60 minutes each day.
Regular exercise benefits your mood, strength, and balance in addition to lowering your blood pressure. Your risk of developing diabetes and other forms of heart disease is reduced.
Consult your doctor for advice on a safe exercise program if you’ve been inactive for a while. Begin slowly, then increase the intensity and frequency of your workouts gradually.
Not a gym person? Do your exercise outside. You can still get the advantages check this out to better improve your blood pressure level now, and find out various exercises you an try out.
2. The Dietary Approaches
The Dietary Approaches to Stop Hypertension (DASH) diet can reduce systolic blood pressure by up to 11 mm Hg. The DASH diet includes:
eating whole grains, fruits, and vegetables
eating lean meats, fish, nuts, and low-fat dairy products
avoiding processed foods, full-fat dairy products, and fatty meats that are high in saturated fats
Limiting desserts and sugar-sweetened drinks like soda and juice also helps.
3. Reduce your salt intake
It can be extremely important to reduce your sodium intake if you want to lower your blood pressure.
Some people begin to retain fluid when they consume too much sodium. Blood pressure increases dramatically as a result of this.
The American Heart Association (AHA) advises keeping your daily sodium intake between 1,500 mg and 2,300 mg. That equates to slightly more than half a teaspoon of table salt.
Don’t salt your food if you want to reduce the sodium in your diet. The sodium content of one teaspoon of table salt is 2,300 mg.
Instead, use herbs and spices to add flavor. Salt content in processed foods is another common problem. Always read the labels on your food, and whenever possible, opt for low-sodium options.
4. Reduce your alcohol intake
It’s acceptable to have a glass of red wine with dinner. When practiced in moderation, it might even have positive effects on heart health.
However, excessive alcohol consumption can cause a number of health problems, including high blood pressure.
Additionally, excessive drinking can lessen the effects of some blood pressure medications.
5. Reduce stress
Blood pressure and weight are related. Even a 10-pound (4.5-kilogram) weight loss can help reduce blood pressure.
It’s not only the weight you weigh that counts. Maintaining a healthy weight is essential for managing blood pressure.
Visceral fat, the additional weight around your midsection, is problematic. It often encircles different abdominal organs. Serious health issues, such as high blood pressure, may result from this.
Men should aim to keep their waist measurements under 40 inches. Aim for fewer than 35 inches for women.