Blood pressure is the force of blood pushing against the walls of your arteries as it circulates through your body. A healthy, normal blood pressure means this force isn’t too high or too low, which is ideal for cardiovascular health. A blood pressure reading uses two numbers, measured in millimeters of mercury (mmHg). The first/top number is systolic blood pressure, which measures the pressure when your heart beats and pumps blood out. The second/bottom number is diastolic blood pressure, measuring the pressure between heartbeats when the heart is at rest.
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For most adults, a healthy blood pressure range is:
Systolic: Less than 120 mmHg Diastolic: Less than 80 mmHg
So a normal blood pressure reading would be any measurement below 120/80 mmHg. This is considered the optimal level where your blood flows smoothly, and your heart doesn’t have to work too hard to circulate oxygen-rich blood. Here are 6 ways to maintain healthy blood pressure;
Exercise Regularly; Getting regular physical activity for at least 30-60 minutes most days is one of the best lifestyle habits for healthy blood pressure. Aerobic exercise like brisk walking helps strengthen your heart while resistance training keeps muscles strong. Even light activities like gardening can help.
Lose Extra Weight; Carrying extra body weight significantly increases your risk of high blood pressure. Losing even just 10 pounds can lower blood pressure in people with elevated or high readings. Focus on a balanced diet with calorie control combined with regular exercise.
Cut Down on Salt; Sodium intake is directly linked to higher blood pressure. Aim for no more than 2,300 mg per day, with an ideal limit of 1,500 mg for most adults. Avoid processed and restaurant foods which are major sodium sources. Use spices and herbs for flavor instead of salt.
Limit Alcohol; too much alcohol can increase blood pressure dramatically. Men should have no more than two drinks per day, and women should stop at one drink.
Reduce Stress Chronic; stress causes an unhealthy rise in hormones like cortisol which can lead to long-term blood pressure problems. Try managing stress through exercise, meditation, yoga, listening to music, or other relaxing activities.
Monitor Your Numbers; Keeping track of your blood pressure through regular home monitoring or doctor visits allows you to see what daily habits work best for you. Make sure to bring a log of readings to all appointments.
In conclusion, keeping your blood pressure in the healthy range is one of the most important things you can do for your overall cardiovascular health. While medications can help, don’t overlook the power of daily lifestyle habits. Simple changes to diet, exercise, weight management, and stress reduction can make a big difference.