Blood pressure measures the force of blood pushing against the walls of your arteries as the heart pumps it throughout the body. A reading of 117 over 70 millimeters of mercury (mmHg) is considered within the desirable range for adults. This measurement indicates a healthy level of pressure and a low risk for cardiovascular events. Understanding these two numbers is the first step toward monitoring long-term heart health.
What the Numbers Mean
The top number, 117, is the systolic pressure, which measures the pressure in the arteries when the heart contracts and pushes blood out. This represents the peak pressure during the cardiac cycle. The bottom number, 70, is the diastolic pressure, which reflects the pressure in the arteries when the heart is at rest between beats. This indicates the force exerted on the vessel walls when the heart is refilling.
Both measurements are recorded in millimeters of mercury (mmHg). A balanced relationship between these two numbers is important, as high systolic or high diastolic pressures can indicate strain on the cardiovascular system.
Official Blood Pressure Categories
The 117/70 reading places you squarely in the “Normal” category, the optimal range established by health organizations. Normal blood pressure is defined as a systolic pressure of less than 120 mmHg and a diastolic pressure of less than 80 mmHg. Maintaining pressure within this range is associated with the lowest risk of heart attack and stroke.
The next classification is “Elevated” blood pressure, which occurs when the systolic number is between 120 and 129 mmHg, while the diastolic number remains below 80 mmHg. This category signals that lifestyle adjustments are needed to prevent the pressure from rising further.
Beyond the Elevated stage is “Stage 1 Hypertension,” defined by a systolic reading between 130 and 139 mmHg or a diastolic reading between 80 and 89 mmHg. A sustained reading in the Stage 1 range often prompts a healthcare provider to recommend lifestyle changes and potentially medication. The final common category is “Stage 2 Hypertension,” diagnosed when the systolic pressure is 140 mmHg or higher or the diastolic pressure is 90 mmHg or higher.
Factors That Influence a Single Reading
Blood pressure is not a fixed constant and can fluctuate significantly throughout the day. A single reading is merely a snapshot, and numerous acute factors can temporarily skew the measurement. For instance, consuming caffeine, alcohol, or nicotine within 30 minutes of measurement can cause a temporary spike in pressure.
Exercise can also elevate blood pressure, so a reading taken immediately after physical activity may not reflect your resting level. Simple physiological states, such as having a full bladder, can temporarily increase the systolic reading by 10 to 15 mmHg. Stress and anxiety, sometimes called “white coat syndrome,” cause a release of hormones that constrict blood vessels and raise pressure.
Measurement technique is a major variable that affects results. Using the wrong size cuff or placing the cuff over clothing can result in an artificially high reading, sometimes increasing the systolic number by 10 to 50 mmHg. To get an accurate baseline, it is important to sit quietly with your back and arm supported for at least five minutes before the measurement is taken.
Maintaining Optimal Blood Pressure
Because your current reading is optimal, the focus shifts to incorporating long-term habits that will help sustain this low-risk status. Dietary choices have a profound impact, particularly by limiting sodium intake, which can cause the body to retain fluid and increase blood volume. Ideally, daily sodium consumption should be limited to 1,500 milligrams, especially for individuals trying to manage their pressure.
Adopting a heart-healthy eating pattern, such as one based on the DASH (Dietary Approaches to Stop Hypertension) principles, is beneficial. This involves prioritizing fruits, vegetables, whole grains, and low-fat dairy while reducing saturated fats and red meat. Increasing dietary potassium, found in foods like bananas and sweet potatoes, helps to counterbalance the effects of sodium.
Regular physical activity is another method for keeping the heart strong so it can pump blood more efficiently with less effort. Aiming for at least 150 minutes of moderate-intensity aerobic exercise, like brisk walking or swimming, each week can help maintain healthy pressure levels. Finally, maintaining a healthy weight lessens the overall workload on the circulatory system, which is one of the most effective strategies for long-term blood pressure control.