Blood pressure is the measurement of the force exerted by circulating blood against the walls of the arteries. It is recorded as two numbers: the systolic pressure (the top number) and the diastolic pressure (the bottom number). Systolic pressure reflects the force in the arteries when the heart contracts and pushes blood out. Diastolic pressure measures the force when the heart rests between beats and fills with blood.
Interpreting 110/70: Classification and Meaning
A reading of 110/70 millimeters of mercury (mmHg) is considered an excellent result that falls firmly within the “Normal” classification. The American Heart Association and the American College of Cardiology define Normal blood pressure as having a systolic reading less than 120 mmHg and a diastolic reading less than 80 mmHg. This range is the most desirable for long-term cardiovascular health.
The 110 mmHg systolic reading is well below the 120 mmHg threshold for “Elevated” pressure. The 70 mmHg diastolic reading confirms that the pressure remaining in your arteries when your heart is relaxed is optimal. For comparison, the “Elevated” category is 120-129 mmHg systolic and less than 80 mmHg diastolic. “Stage 1 Hypertension” begins at 130/80 mmHg or higher. Maintaining a pressure of 110/70 means your heart is working efficiently without placing undue strain on your blood vessels.
Understanding Blood Pressure Variability
While 110/70 is a stable and healthy measurement, blood pressure is constantly fluctuating, meaning a single reading only captures one moment in time. Acute, short-term factors can cause temporary spikes, even in people with optimal pressure. For example, anxiety in a medical setting, commonly called the “white coat effect,” can temporarily elevate a reading.
Improper measurement technique is a frequent cause of artificially high numbers. Several factors can lead to inaccurate readings:
- The cuff is too small for the arm, sometimes increasing the systolic reading by 10 to 40 mmHg.
- Measurement taken over clothing, which can lead to a reading that is inaccurately high by as much as 10 to 50 mmHg.
- Consuming caffeine or tobacco products within the 30 minutes before a reading.
- Improper positioning, such as not ensuring the back and arm are supported and the legs are uncrossed.
Maintaining Optimal Blood Pressure
To sustain the healthy 110/70 reading over time, adopting a heart-healthy dietary pattern is essential. The Dietary Approaches to Stop Hypertension (DASH) diet emphasizes foods rich in potassium, calcium, and magnesium. This eating pattern focuses on consuming ample fruits, vegetables, whole grains, and low-fat dairy while limiting saturated fats, cholesterol, and added sugars.
Managing sodium intake is a primary factor for maintaining optimal pressure, with the ideal target being less than 1,500 milligrams per day. Limiting alcohol intake to no more than one drink per day for women and two drinks per day for men is also recommended for blood pressure control.
Regular physical activity, such as achieving at least 150 minutes of moderate-intensity aerobic exercise weekly, helps to keep blood pressure numbers stable. For people with excess weight, even a modest loss of about five percent of body weight can significantly contribute to sustaining healthy blood pressure.