What is a normal blood pressure? Blood pressure is essential to life because it forces the blood around the body, delivering all the nutrients it needs. Here, we explain how to take your blood pressure, what the readings mean, and what counts as low, high, and normal. The article also offers some tips on how to maintain healthy blood pressure. Read now
Monitor your blood pressure and talk with your doctor. A medical professional can check your blood pressure by using a sphygmomanometer and a stethoscope, or you can check it yourself using an automatic blood pressure monitoring device. If you have concerns about your blood pressure, talk to your doctor to determine what treatment options may work best for you. Blood pressure is usually divided into categories, which include:
Americans eat too much salt in large part because restaurants add so much of it to their cooking, according to a 2016 report from the Centers for Disease Control and Prevention. This can be confusing even to customers who try to make smart choices, since high-sodium foods don’t always taste salty. In order to see a big impact on American salt consumption, restaurants will have to commit to using less, the CDC’s report stated. Until then, says Dr. Goldberg, try to cook more of your own food so you’re aware of how much salt goes into it. When you do eat out, she suggests, skip salty toppings like cheese, and order dressings and sauces on the side.
If you are insulin resistant, you'll definitely want to include weight training in your exercise program. When you work individual muscle groups, you increase blood flow to those muscles. Good blood flow will increase your insulin sensitivity. Depending on your physical condition when you embark on your exercise program, you may need to consult with a health care professional for help increasing to the intensity required to lower your insulin level. Exercise in combination with the supplement L-arginine has been shown to correct the abnormal functioning of blood vessels seen in people with chronic heart failure. However, I would view this more as a drug approach and not necessarily a supplement you would consider using for optimizing health in general. L-arginine probably works through its interaction with nitric oxide. I would consider it an adjunct, not a replacement, for coenzymeQ10, which is a well-proven therapy for heart failure.
In one study it was reported that those who consumed ACV daily per protocol showed an increase in calcium uptake. This increase in calcium uptake decreases the release of renin. Consequently, this lowered blood pressure by decreasing the activity of the renin-angiotensin system. Because of this, the scientist in this study believed that it would benefit people greatly to include ACV in their diet.
Low levels of vitamin D—which the body gets from fortified foods, supplements, or the skin’s exposure to sunlight—have been linked to high blood pressure. But most research has found that taking supplements doesn't seem to help. Dr. Bisognano says the jury’s still out on how the two are linked. “I have found that people with extremely low vitamin D levels can have high blood pressure that’s more difficult to treat,” he says, “but I can’t be sure whether that’s the driving issue.”
Reduce the stress in your life. Long-term stress can lead to high blood pressure. There are small lifestyle changes you can make to both combat stress and to manage the effects of it in healthy ways. Exercise, eating a healthy diet, limiting alcohol and caffeine intake, practicing yoga, meditation, or deep breathing, meditating, praying, journaling, laughing, listening to music, spending time with family and friends, and playing with animals can all help reduce your stress and lower blood pressure. Learn about more tips for reducing stress.
Find activities you enjoy, and aim for 30 minutes a day of "exercise" on most days of the week. If you can't stand the gym, not a problem. Dancing counts. So do yoga, hiking, gardening, and anything else that gets your heart beating a bit faster. Since you're going to be making it a habit, pick things you'll want to do often. Let your doctor know what you have in mind, so they can make sure you're ready.
A few years ago, the federal government revised its high blood pressure guidelines after research showed that even slightly elevated blood pressure starts damaging the arteries and increasing the risk of a heart attack, stroke and kidney failure. The new guidelines specify the blood pressure numbers that indicate when a person is considered “hypertensive,” as well as a new category for “prehypertensive” people who are at risk for developing high blood pressure. The new category is a red flag to spur Americans to make the kinds of lifestyle changes that you are interested in. The idea is to prevent the upward creep of blood pressure that tends to happen with age.