The blood pressure reading of 118 over 82 millimeters of mercury (mm Hg) is considered to be within the Normal range for adults. Blood pressure is the force that circulating blood exerts on the walls of your arteries. A reading of 118/82 signifies that your cardiovascular system is operating efficiently, keeping the pressure within a healthy zone. Maintaining this level is a positive indicator for long-term health.
Understanding Systolic and Diastolic Pressure
The top number, the systolic pressure, represents the maximum force exerted on the artery walls when the ventricles of the heart contract. This phase, known as systole, is when the pressure is at its peak.
The bottom number, the diastolic pressure, measures the force exerted on the artery walls when the heart relaxes and refills with blood between beats. During this resting phase, called diastole, the pressure in the arteries is at its lowest.
Physicians consider both measures when assessing overall cardiovascular risk. Persistent high pressure in either phase places strain on the heart and blood vessels. The combined reading provides a complete picture of how effectively blood is flowing through the body.
Where 118/82 Stands in Blood Pressure Classification
Current guidelines define a blood pressure reading of 118/82 mm Hg as Normal because both the systolic and diastolic numbers are below the established thresholds for higher risk categories. Specifically, a normal blood pressure is defined as a systolic pressure of less than 120 mm Hg and a diastolic pressure of less than 80 mm Hg.
The next category above Normal is Elevated blood pressure, which is defined by a systolic reading between 120 and 129 mm Hg, while the diastolic pressure remains less than 80 mm Hg. Even though the diastolic number in this category is still low, the slightly higher systolic pressure signals an increased risk that warrants lifestyle modification.
Stage 1 Hypertension is defined as a systolic pressure ranging from 130 to 139 mm Hg or a diastolic pressure between 80 and 89 mm Hg.
The highest risk category is Stage 2 Hypertension, which is diagnosed when the systolic pressure is 140 mm Hg or higher or the diastolic pressure is 90 mm Hg or higher. Maintaining a Normal reading like 118/82 is beneficial because it keeps you clear of the thresholds where the risk of serious cardiovascular events, such as heart attack and stroke, begins to significantly increase.
Strategies for Maintaining Optimal Blood Pressure
To keep a healthy reading like 118/82 stable, dietary adjustments play a significant role in long-term maintenance. Following a heart-healthy eating pattern, such as the Dietary Approaches to Stop Hypertension (DASH) diet, can help preserve optimal blood pressure levels. This approach emphasizes fruits, vegetables, whole grains, and low-fat dairy while limiting saturated and total fats.
A specific focus should be placed on reducing sodium intake, which can cause the body to retain fluid and raise blood pressure. The recommended limit for most adults is less than 2,300 milligrams (mg) per day, but aiming for an even lower target of under 1,500 mg daily may provide greater benefit. Conversely, increasing the intake of minerals like potassium, which can help balance the effects of sodium, is encouraged through foods such as bananas, potatoes, and beans.
Regular physical activity is another method for supporting a healthy blood pressure level. Engaging in at least 150 minutes per week of moderate-intensity aerobic exercise, such as brisk walking or cycling, helps strengthen the heart and makes it more efficient at pumping blood. This consistent effort helps keep the arteries flexible and reduces peripheral resistance.
Managing chronic stress and prioritizing sleep also contribute to maintaining optimal blood pressure. Stress hormones can temporarily cause blood pressure to spike, and chronic elevation can lead to long-term issues. Incorporating stress-reducing activities like meditation or yoga, alongside ensuring seven to nine hours of quality sleep nightly, helps regulate the body’s internal systems and supports a stable blood pressure.