Blood pressure is a measurement of the force blood exerts against the walls of your arteries as it circulates throughout your body. This reading consists of two numbers: the systolic pressure, which is the top number, represents the pressure when your heart beats and pumps blood. The diastolic pressure, the bottom number, indicates the pressure in your arteries when your heart rests between beats. Regularly monitoring blood pressure provides important insights into your overall health.
Interpreting Your Reading
A blood pressure reading of 136/86 mm Hg typically falls into “Stage 1 Hypertension” according to guidelines from organizations like the American Heart Association (AHA) and the American College of Cardiology (ACC). Normal blood pressure is considered to be below 120/80 mm Hg. Elevated blood pressure is defined as a systolic pressure between 120-129 mm Hg with a diastolic pressure less than 80 mm Hg.
Stage 1 hypertension is diagnosed when systolic pressure is between 130-139 mm Hg or diastolic pressure is between 80-89 mm Hg. This classification signifies that your blood pressure is higher than optimal levels and warrants attention. A single reading does not confirm a diagnosis, but consistent readings in this range indicate a pattern that requires medical evaluation.
Why Blood Pressure Matters
Consistently high blood pressure, even at Stage 1, can strain your heart and blood vessels over time if not managed. This persistent force can harden arteries, reducing blood flow and increasing the workload on your heart.
Uncontrolled high blood pressure can lead to heart disease, including heart attack and heart failure. It also increases the risk of stroke, as weakened blood vessels can burst or become blocked, interrupting blood flow to the brain. High blood pressure can also damage blood vessels in the kidneys, leading to kidney disease, and affect vision by harming blood vessels in the eyes. It is often called a “silent killer” because it frequently presents with no noticeable symptoms until significant damage has occurred.
Managing Blood Pressure
Managing blood pressure often begins with lifestyle modifications. Adopting a healthy diet, such as the Dietary Approaches to Stop Hypertension (DASH) eating plan, is recommended. The DASH diet emphasizes fruits, vegetables, whole grains, and low-fat dairy, while limiting saturated fat, cholesterol, red meat, sweets, and sugary drinks.
Reducing sodium intake is another effective strategy. The American Heart Association recommends that most adults, especially those with high blood pressure, aim for an ideal limit of no more than 1,500 milligrams of sodium per day, though a limit of 2,300 milligrams per day is generally recommended. This involves being mindful of processed foods, which are often high in hidden sodium, and choosing low-sodium options or cooking with herbs and spices instead of salt.
Regular physical activity also plays a significant role in blood pressure management. Aim for at least 150 minutes per week of moderate-intensity aerobic activity, such as brisk walking, or 75 minutes per week of vigorous activity. This can be broken down into shorter sessions, such as 30 minutes a day for five days a week. Physical activity strengthens the heart, improves blood vessel elasticity, helps manage weight, and reduces stress.
Maintaining a healthy weight, limiting alcohol consumption, and quitting smoking are important steps. Stress management techniques can also support overall cardiovascular health. Consult a healthcare provider for personalized advice and to discuss consistent home blood pressure monitoring. If lifestyle changes alone are not sufficient to manage blood pressure, or if other risk factors are present, your doctor may discuss medication options.