Blood pressure measures the force of your blood against artery walls as your heart pumps blood throughout your body. This measurement provides insights into your cardiovascular health. A reading of 118/67 mmHg is considered a healthy range, reflecting efficient heart function and blood flow. Regular monitoring is a straightforward way to stay informed about your overall well-being.
Understanding Your Blood Pressure Reading
A blood pressure reading consists of two numbers: systolic and diastolic. The systolic pressure, the top number (118), measures the force of blood against artery walls when your heart contracts and pumps blood out. This is the peak pressure exerted during each heartbeat.
The diastolic pressure, the bottom number (67 mmHg), indicates the pressure in your arteries when your heart rests between beats and refills with blood. This number reflects the lowest pressure in your arteries during the cardiac cycle. Both numbers are measured in millimeters of mercury (mmHg).
Medical guidelines state a blood pressure reading of 118/67 mmHg falls within the “normal” category. Normal blood pressure is defined as less than 120 mmHg systolic and less than 80 mmHg diastolic. This reading suggests your heart is not working excessively hard to circulate blood, nor is the pressure too low.
In contrast, elevated blood pressure is defined as a systolic reading between 120-129 mmHg and a diastolic reading less than 80 mmHg. Hypertension, or high blood pressure, is categorized into stages, with Stage 1 starting at 130-139 mmHg systolic or 80-89 mmHg diastolic. Your 118/67 mmHg reading indicates a healthy state, well below these thresholds.
Maintaining Healthy Blood Pressure
Maintaining a blood pressure reading like 118/67 mmHg involves adopting healthy lifestyle habits. A balanced diet plays a role. Following principles similar to the DASH (Dietary Approaches to Stop Hypertension) diet, which emphasizes fruits, vegetables, and whole grains while limiting saturated and trans fats, is beneficial. Reducing sodium intake to less than 2,300 milligrams per day, and ideally closer to 1,500 milligrams, helps manage blood pressure.
Regular physical activity is another important strategy. Engaging in at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise each week helps maintain healthy blood pressure. This could include brisk walking, cycling, or swimming. Consistent exercise strengthens the heart and improves blood vessel function.
Maintaining a healthy body weight also impacts blood pressure. Losing even a small amount of weight, if overweight, can improve blood pressure control. For every kilogram of weight lost, systolic blood pressure can decrease by approximately 1 mmHg.
Managing stress effectively and limiting alcohol intake are also important. Chronic stress can contribute to temporary blood pressure spikes, while excessive alcohol consumption can raise blood pressure over time. Avoiding tobacco products is recommended, as they damage blood vessels and elevate blood pressure. Even with a healthy reading, routine check-ups with a healthcare provider are advisable to monitor for changes and ensure long-term cardiovascular well-being.