Blood pressure is a measurement of the force blood exerts against the walls of your arteries as your heart pumps it through your body. This measurement is a fundamental indicator of your cardiovascular health, providing insights into how well your circulatory system is functioning. Maintaining blood pressure within a healthy range is important for overall well-being and to support the proper function of all organs.
Understanding 140/94
A blood pressure reading of 140/94 mmHg provides information about the pressure within your arteries. The first number, 140, represents your systolic blood pressure, which is the pressure when your heart beats and pushes blood out. The second number, 94, is your diastolic blood pressure, indicating the pressure in your arteries when your heart rests between beats.
According to guidelines from the American College of Cardiology/American Heart Association (ACC/AHA), a reading of 140/94 mmHg falls into the category of Stage 2 Hypertension. The European Society of Cardiology/European Society of Hypertension (ESC/ESH) guidelines classify blood pressure at or above 140/90 mmHg as hypertension, specifically Grade 1 hypertension for a reading like 140/94 mmHg. Both classifications indicate this reading is higher than healthy and warrants medical attention.
Health Risks of Elevated Blood Pressure
Sustained high blood pressure places increased strain on your blood vessels, heart, and other organs, leading to various serious health problems. Elevated pressure damages artery walls, leading to tiny tears where plaque can build up. This process, known as atherosclerosis, narrows arteries and restricts blood flow, increasing the risk for severe conditions.
High blood pressure can cause the heart muscle to thicken and enlarge, particularly the left ventricle, making it work harder and less efficiently. This can lead to heart attacks, where blood flow to the heart muscle is blocked, or heart failure, where the heart struggles to pump enough blood. The brain is also susceptible, as narrowed or damaged blood vessels can lead to a stroke, either from a blockage (ischemic stroke) or bleeding (intracerebral hemorrhage). High blood pressure can also damage delicate blood vessels in the kidneys, impairing their ability to filter waste and potentially leading to kidney disease or failure. The eyes can also be affected, with strained or damaged blood vessels causing vision problems or loss.
Steps to Take
Given a blood pressure reading of 140/94 mmHg, seeking guidance from a healthcare professional is an important first step for diagnosis and management. They can confirm the reading, assess your overall health, and discuss appropriate treatment options, which may include medication if deemed necessary. Beyond medical consultation, several lifestyle modifications can contribute to lowering blood pressure:
Adopt dietary changes, such as the Dietary Approaches to Stop Hypertension (DASH) diet, emphasizing fruits, vegetables, whole grains, and low-fat dairy, while limiting saturated fats, trans fats, and added sugars.
Reduce sodium intake, aiming for less than 2,300 milligrams per day, and ideally closer to 1,500 milligrams for many adults, by avoiding processed foods and using herbs and spices instead of salt.
Engage in regular physical activity, such as at least 150 minutes of moderate-intensity exercise per week, like brisk walking.
Maintain a healthy weight, as losing even a small amount of weight can be beneficial.
Manage stress through techniques like meditation or yoga.
Limit alcohol consumption to no more than two drinks per day for men and one for women.
Get sufficient quality sleep (7-8 hours nightly).
Factors Contributing to High Blood Pressure
Numerous factors can contribute to high blood pressure, categorized as either modifiable or non-modifiable.
Modifiable Factors
Modifiable factors are those individuals can influence through lifestyle choices. These include an unhealthy diet, particularly one high in salt and low in fruits and vegetables, which can lead to fluid retention. A lack of regular physical activity also contributes, as exercise helps strengthen the heart and improve blood vessel efficiency. Being overweight or obese increases the workload on the heart, raising blood pressure. Smoking damages blood vessels, narrowing arteries. Chronic stress can also temporarily raise blood pressure and encourage unhealthy habits.
Non-Modifiable Factors
Non-modifiable factors, which cannot be changed, include age, as blood vessels naturally stiffen over time. Genetics and a family history of high blood pressure also play a role, indicating a predisposition. Certain medical conditions, such as diabetes or kidney disease, can also contribute to elevated blood pressure.