Blood pressure is one of the most important indicators of your overall health, yet many people don’t fully understand what it is or how it affects their well-being. Maintaining a healthy blood pressure is crucial for preventing various health problems, including heart disease, stroke, and kidney issues.
What is Blood Pressure?
Blood pressure refers to the force exerted by circulating blood on the walls of your arteries as your heart pumps it throughout your body. It is measured in two numbers:
- Systolic pressure: The top number, which measures the pressure in your arteries when your heart beats and pumps blood.
- Diastolic pressure: The bottom number, which measures the pressure in your arteries when your heart rests between beats.
Together, these two numbers give you your pressure reading, which is expressed in millimetres of mercury (mmHg), such as 120/80 mmHg.
What is Considered Normal?
Blood pressure is categorised into several ranges:
- Normal: Less than 120/80 mmHg
- Elevated: 120-129 systolic and less than 80 diastolic
- Hypertension Stage 1: 130-139 systolic or 80-89 diastolic
- Hypertension Stage 2: 140 or higher systolic or 90 or higher diastolic
- Hypertensive crisis: Above 180 systolic and/or above 120 diastolic, requiring immediate medical attention
For most adults, a healthy blood pressure is under 120/80 mmHg. Regular monitoring is essential because it can fluctuate due to various factors, and chronic high pressure levels can lead to serious health risks.
What Elevates Blood Pressure?
Many factors can cause blood pressure to rise, some of which are controllable and others that are linked to genetics or age. Here are some common factors:
- High salt (sodium) intake: Too much sodium causes the body to retain water, which raises pressure levels.
- Lack of physical activity: A sedentary lifestyle contributes to higher levels by weakening the heart and blood vessels.
- Stress: Chronic stress can lead to temporary spikes and increases the risk of long-term hypertension.
- Excessive alcohol consumption: Drinking too much alcohol can raise pressure levels over time.
- Smoking: Nicotine narrows blood vessels, increasing the pressure at which blood flows through your arteries.
- Obesity: Being overweight or obese puts additional strain on your heart, increasing levels.
- Genetics: A family history of hypertension can make you more prone.
- Age: Blood pressure tends to rise as you age due to the natural stiffening of arteries.
What Reduces Blood Pressure?
Fortunately, high blood pressure can be managed or even prevented through lifestyle changes. Here are effective ways to reduce and maintain healthy blood pressure:
- Eat a heart-healthy diet: Follow a diet low in sodium and high in potassium, such as the DASH (Dietary Approaches to Stop Hypertension) diet. Include fruits, vegetables, whole grains, and lean proteins.
- Exercise regularly: Aim for at least 150 minutes of moderate exercise per week, such as walking, swimming, or cycling, to strengthen your heart and lower pressure levels.
- Maintain a healthy weight: Losing even a small amount of weight can help reduce levels significantly.
- Limit alcohol: Stick to moderate drinking—no more than one drink per day for women and two drinks per day for men.
- Quit smoking: Eliminating tobacco use can greatly improve your cardiovascular health and lower pressure levels.
- Manage stress: Practice relaxation techniques such as meditation, deep breathing, or yoga to reduce stress-related spikes.
- Take prescribed medications: If lifestyle changes aren’t enough, medications like diuretics, beta-blockers, or ACE inhibitors may be prescribed by your doctor to control blood pressure.
What Issues Can Be Related?
Uncontrolled high blood pressure, also known as hypertension, can lead to a range of serious health issues, including:
- Heart disease: High levels increase the risk of heart attacks and heart failure by overworking the heart.
- Stroke: Hypertension can weaken or damage the blood vessels in the brain, leading to a higher risk of stroke.
- Kidney damage: High levels can harm the blood vessels in the kidneys, leading to kidney disease or failure.
- Vision loss: Hypertension can damage the blood vessels in the eyes, leading to vision problems or even blindness.
- Aneurysm: Chronically high levels can cause blood vessels to weaken and bulge, forming an aneurysm, which can rupture and become life-threatening.
- Cognitive decline: Long-term high levels is associated with an increased risk of dementia and cognitive decline in later life.
Blood pressure is a vital measure of your cardiovascular health, and keeping it within a normal range is crucial for overall well-being. By understanding what causes it to rise and how to reduce it through lifestyle changes, you can protect yourself from the serious health risks associated with high levels. Remember, regular monitoring and a proactive approach to your health can make all the difference. If you’re concerned, consult with your healthcare provider to develop a plan that works best for you.
Click here to book an appointment with one of our doctors.
