Blood pressure refers to the force exerted by circulating blood against the inner walls of your arteries, the vessels that carry blood from the heart to the rest of the body. This pressure is generated as the heart pumps blood, ensuring that oxygen and nutrients reach all organs and tissues. Maintaining a consistent, healthy blood pressure is important for the body’s overall function and well-being.
Understanding Blood Pressure Numbers
A blood pressure reading consists of two numbers, expressed as millimeters of mercury (mmHg). The first number, systolic pressure, measures the force of blood against artery walls when the heart contracts and pumps blood out. The second number, diastolic pressure, indicates the pressure in the arteries when the heart rests between beats and refills with blood.
For most adults, a normal blood pressure reading is below 120/80 mmHg. Elevated blood pressure is a systolic pressure between 120 and 129 mmHg and a diastolic pressure below 80 mmHg. Stage 1 hypertension is diagnosed when systolic pressure is between 130 and 139 mmHg or diastolic pressure is between 80 and 89 mmHg. Stage 2 hypertension is a systolic pressure of 140 mmHg or higher, or a diastolic pressure of 90 mmHg or higher. Readings of 180/120 mmHg or higher are considered a hypertensive crisis and require immediate medical attention.
How Blood Pressure is Measured
Blood pressure is measured using a sphygmomanometer, a device with an inflatable cuff, a pressure gauge, and a stethoscope or automated sensor. During the procedure, the cuff is wrapped snugly around the bare upper arm, positioned about one inch above the elbow bend. The arm should be relaxed and supported at heart level, with feet flat on the floor and legs uncrossed.
The cuff is then inflated until blood flow in the brachial artery is temporarily blocked. For a manual reading, air is slowly released while a healthcare professional listens for specific sounds through a stethoscope. The first sound heard marks the systolic pressure, and the point where the sounds disappear indicates the diastolic pressure. Automated devices perform this process electronically.
Why Maintaining Healthy Blood Pressure Matters
Consistently high blood pressure can damage arteries over time, increasing the risk of serious health complications. This sustained force can lead to conditions such as coronary artery disease, where arteries supplying the heart become narrowed or damaged, potentially causing chest pain or a heart attack. High blood pressure also strains the heart, potentially leading to an enlarged heart muscle or heart failure, where the heart struggles to pump enough blood effectively.
High blood pressure is a significant risk factor for stroke, which occurs when blood vessels supplying the brain become blocked or burst. It can also impair kidney function by damaging the blood vessels within and leading to the kidneys, potentially resulting in kidney disease or failure. Uncontrolled high blood pressure can contribute to vision loss due to damaged blood vessels in the eyes and increase the risk of metabolic syndrome, a cluster of conditions that raise the likelihood of heart disease, stroke, and diabetes.
Conversely, very low blood pressure, or hypotension, can also pose health concerns. Symptoms may include dizziness, lightheadedness, fainting, nausea, or blurred vision. Severe or sudden drops in blood pressure can lead to vital organs not receiving enough oxygen and nutrients, potentially causing organ damage or even shock, a life-threatening condition. Falls due to dizziness are also a significant risk, particularly for older adults.
Strategies for Healthy Blood Pressure
Lifestyle modifications can help maintain healthy blood pressure levels. Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins while limiting saturated fats and cholesterol is important. Reducing sodium intake to less than 2,300 mg per day can significantly improve blood pressure. Increasing potassium intake helps balance sodium and relax blood vessel walls.
Regular physical activity is also important. Losing even a small amount of weight if overweight can lower blood pressure. Maintaining a healthy weight reduces the strain on the heart and blood vessels.
Managing stress through techniques like deep breathing, meditation, and ensuring adequate sleep (7 to 9 hours nightly for adults) can contribute to overall well-being and aid in blood pressure control. Limiting alcohol consumption can prevent spikes in blood pressure. Avoiding all forms of tobacco is recommended, as nicotine temporarily raises blood pressure and damages blood vessels. Consulting a healthcare professional is advised for personalized guidance and treatment plans.