Blood pressure is a measurement that reflects the force of blood against the walls of your arteries as your heart pumps. It is presented as two numbers: systolic and diastolic. The systolic number, the top value, represents the pressure when your heart beats and pushes blood out. The diastolic number, the bottom value, indicates the pressure in your arteries when your heart rests between beats. Monitoring blood pressure offers a meaningful insight into your cardiovascular well-being.
Understanding 137/65
A blood pressure reading of 137/65 mmHg indicates elevated systolic pressure and a healthy diastolic pressure. According to the 2017 guidelines from the American Heart Association (AHA) and the American College of Cardiology (ACC), a systolic reading between 130-139 mmHg or a diastolic reading between 80-89 mmHg is classified as Stage 1 Hypertension. Your systolic reading of 137 mmHg falls into this category, while your diastolic reading of 65 mmHg is considered normal (less than 80 mmHg).
Normal blood pressure is defined as less than 120/80 mmHg. Elevated blood pressure is when systolic pressure is between 120-129 mmHg and diastolic pressure is less than 80 mmHg. Stage 2 Hypertension is diagnosed when systolic pressure is at least 140 mmHg or diastolic pressure is at least 90 mmHg. A single reading does not confirm a diagnosis; consistent readings over time are necessary for an accurate assessment.
Factors Influencing Blood Pressure
Several lifestyle and medical aspects can contribute to blood pressure readings like 137/65 mmHg. Dietary choices play a significant role, particularly a high intake of sodium, which can lead to fluid retention and increased blood volume. Conversely, a diet low in potassium can also impact blood pressure, as potassium helps balance sodium levels in the body.
A sedentary lifestyle is linked to a higher risk of developing hypertension. Excessive alcohol consumption can also temporarily raise blood pressure, and chronic heavy drinking can lead to sustained increases. Smoking and prolonged, unmanaged stress can also contribute to elevated readings.
Beyond lifestyle, biological factors like increasing age can affect blood pressure, as blood vessels naturally stiffen over time. A family history of hypertension also raises an individual’s likelihood of developing the condition. Certain underlying medical conditions, including kidney disease, thyroid disorders, and sleep apnea, are also known to influence blood pressure levels. Furthermore, some medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs), certain antidepressants, decongestants, and oral contraceptives, can temporarily or persistently elevate blood pressure.
Potential Health Risks
Consistently elevated blood pressure, even at Stage 1 levels like 137/65 mmHg, can lead to serious long-term health complications. High pressure damages the delicate lining of arteries, making them less elastic and more prone to plaque buildup. This arterial damage can restrict blood flow and oxygen delivery to various organs.
Such sustained pressure increases the risk of serious cardiovascular events, including heart attack (where blood flow to the heart is blocked) and stroke (when blood supply to the brain is interrupted). Elevated blood pressure also contributes to the development of kidney disease. Other risks include vision problems due to damaged blood vessels, peripheral artery disease affecting blood flow to the limbs, and aneurysms (weakened, bulging spots in artery walls). Stage 1 hypertension is associated with a significantly increased 10-year and lifetime risk of cardiovascular disease.
Strategies for Management
Managing blood pressure at 137/65 mmHg often begins with targeted lifestyle adjustments. Adopting a heart-healthy eating plan, such as the DASH (Dietary Approaches to Stop Hypertension) diet, is beneficial. This diet emphasizes fruits, vegetables, whole grains, and lean proteins while limiting saturated fats, cholesterol, and added sugars. It has been shown to reduce systolic blood pressure by approximately 6-11 mmHg and diastolic blood pressure by 3-6 mmHg in individuals with hypertension.
Limiting sodium intake is another effective strategy, with the American Heart Association recommending specific daily limits, ideally closer to 1,500 milligrams for most adults with high blood pressure. Regular physical activity is also highly recommended, with guidelines suggesting at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity each week. This can include activities like brisk walking, jogging, cycling, or swimming.
Reducing alcohol consumption to moderate levels (up to one drink per day for women and two for men) can help lower blood pressure. Effective stress management techniques, such as mindfulness or yoga, can also contribute to overall cardiovascular well-being, as chronic stress can influence blood pressure. Quitting smoking and maintaining a healthy weight are additional impactful changes. Losing even a small amount of weight, such as 5 pounds, can lead to a noticeable decrease in blood pressure.
Regularly monitoring blood pressure at home provides valuable data for tracking progress and identifying patterns. Use a validated home blood pressure monitor and follow proper measurement techniques. Consulting a healthcare professional is important for personalized advice and to develop a comprehensive management plan. A doctor can determine if lifestyle changes alone are sufficient or if medication may be considered, especially if other risk factors are present or if blood pressure remains elevated despite lifestyle efforts.