Blood pressure is a fundamental indicator of overall health, reflecting the force with which blood circulates through your arteries. This measurement helps gauge how effectively your heart pumps blood and how much resistance it encounters in the blood vessels. Understanding these numbers provides insight into cardiovascular well-being.
Understanding Your Blood Pressure Numbers
A blood pressure reading consists of two numbers, presented as one value over another (e.g., 120/80 mmHg). The top number, systolic pressure, represents the pressure in your arteries when your heart contracts and pushes blood out. The bottom number, diastolic pressure, measures the pressure when your heart relaxes between beats and fills with blood. Both are expressed in millimeters of mercury (mmHg).
If either of these numbers is consistently outside the healthy range, it can signal potential issues. For individuals over 50, the systolic pressure often carries more weight as a risk factor for heart disease due to arteries becoming stiffer with age.
118/70: An Optimal Reading for Women?
A blood pressure reading of 118/70 mmHg falls within the “normal” or “optimal” category for most adults, including women. This range indicates that your heart is working efficiently, and blood is flowing through your arteries without excessive force or resistance. Maintaining blood pressure at this level is associated with a much lower risk of heart disease and stroke.
While general guidelines apply across genders, women may experience natural fluctuations in blood pressure due to hormonal changes. For example, events like pregnancy or menopause can influence blood pressure levels. Despite these potential fluctuations, 118/70 mmHg remains an ideal target for women. Regularly monitoring blood pressure helps ensure it stays within this beneficial range.
Lifestyle for Sustained Blood Pressure Health
Maintaining a healthy blood pressure reading like 118/70 involves consistent healthy lifestyle choices. A balanced diet, such as the Dietary Approaches to Stop Hypertension (DASH) eating plan, can help. This diet emphasizes fruits, vegetables, whole grains, and lean proteins while limiting sodium, saturated fat, and added sugars. Reducing sodium intake to between 1,500 mg and 2,300 mg daily can be beneficial for blood pressure control.
Regular physical activity is another important aspect of sustained blood pressure health. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, which can include brisk walking, cycling, or swimming. Incorporating muscle-strengthening activities at least two days a week also supports cardiovascular well-being. Even small increases in physical activity can positively impact blood pressure.
Beyond diet and exercise, managing stress and ensuring adequate sleep play a role. Chronic stress can lead to temporary blood pressure spikes, and consistently getting less than seven hours of sleep per night is associated with a higher risk of developing high blood pressure, especially in women. Limiting alcohol consumption and avoiding tobacco products are also important, as both can negatively impact blood pressure over time.