How to Maintain a Healthy Blood Pressure

I am not a medical professional. I am sharing general information for healthy living.

For all medical questions, see your physician.

I. What is Blood Pressure?

Blood pressure is defined as the force of blood pushing against the walls of the arteries as the heart pumps blood. High blood pressure – also known as hypertension – is a disease in which blood flows through blood vessels (arteries) at a higher-than-normal pressure. (FDA)

Blood pressure is measured with two numbers. The first, or top number, is the pressure in your blood vessels when your heart beats, called the systolic pressure. Systolic pressure is the higher of the two numbers. The second, or bottom number, measures the force of blood in your arteries while your heart is relaxed between beats. The bottom number is the lower of the two and is called the diastolic pressure. (FDA)

II. Trying to Stay Healthy

When I was a young woman many years ago, I was proud that my doctor told me my blood pressure was “textbook perfect.” Back then 120/80 mmHg was the “normal” number. Later the medical community lowered the “perfect” number to less than 120/80 mmHg. I have watched my diet most of the time since my 20’s and 30’s. I don’t cook with much salt and always choose low fat meat. I only occasionally ate sweets.

In middle age, I had a period of low blood pressure which often gave me headaches. Sometimes I ate salty potato chips in the afternoon at work to raise my blood pressure to relieve a headache. Slowly my blood pressure rose to normal in a little over a year. Since then, I haven’t had one potato chip. Too much salt and fat for a healthy diet. Then a few years ago, my blood pressure rose above the 129 number. Sometimes aging does that. For the last few years, I have taken a pill to keep my pressure back in the normal range, and I still try to eat healhy.

III. 5 Ways to Maintain a Healthy Blood Pressure

A. Monitor your numbers

You should be seeing your physician for a check-up annually and ask about your numbers. At home, you can monitor your blood pressure numbers for free at the following locations:

• Pharmacies: Many pharmacies, such as Walgreens, CVS, and Rite Aid, offer free blood pressure checks. 
• Grocery stores: Some grocery stores, especially those with health clinics, may provide free blood pressure screenings. 
• Community health centers: These centers often offer free health services, including blood pressure checks. 
• Hospitals: Some hospitals have blood pressure screening events or offer free checks in their emergency departments. 
• Workplaces: Some employers may provide free blood pressure checks as part of their wellness programs. 
• Mobile health units: These units travel to different communities and offer free health screenings, including blood pressure checks

Another option for home monitoring is a Home blood pressure monitor: You can purchase a home blood pressure monitor and check your blood pressure yourself. Learn how to check your blood pressure at home with the American Heart Association.

Online blood pressure trackers: There are online tools and apps that allow you to track your blood pressure and receive personalized insights. 

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B. Limit your salt intake

Cut back on processed food and take-out as they are usually high in salt and fat. Eat more fresh or frozen vegetables and fruit. Use herbs and spices to add flavor to your meals. For low-salt recipes, check out the Mayo Clinic’s recipes which have no more than 140 milligrams of sodium per serving.

Re-evaluate your favorite recipes in terms of fat and salt. One teaspoon of table salt contains approximately 2,300 milligrams (mg) of sodium. This is equivalent to about 6 grams of salt. For healthy adults, the recommended daily limit for sodium intake is less than 2,300 milligrams (mg), with an ideal limit of no more than 1,500 mg, especially for those with high blood pressure. On average, Americans consume much more sodium than recommended, around 3,400 mg per day. This can cause high blood pressure, strokes, and heart attacks.

Mayo Clinic has the DASH diet with menu and recipes. DASH is the Dietary Approach to Stop Hypertension. Check it out for information and recipes.

C. Get enough magnesium

Magnesium is a nutrient essential for healthy muscles, nerves, bones and blood sugar levels. It is found in dark, leafy greens and whole grains. A bowl of old fashioned oats in the morning, a green salad for lunch or a whole-wheat sandwich with lettuce and tomato, are examples of healthy eating that tastes good and provides essential nutrients like magnesium.

If you take a multivitamin that usually contains magnesium too. Do not take magnesium with calcium as it impairs the absorbtion of both nutrients. Keep in mind the recommended daily allowance of magnesium for adults over 50 is 420 mg for males and 320 mg for women. If you have questions about your intake, be sure to discuss it with your health advisor.

D. Manage stress

Stress is a common experience that can have significant impacts on our physical and mental well-being. Here are some strategies to modify your lifestyle to manage stress effectively: 

• Get enough sleep: Aim for 7-9 hours of quality sleep per night. 
• Exercise regularly: Engage in moderate-intensity exercise for at least 150 minutes per week.
• Eat a healthy diet: Focus on consuming fruits, vegetables, whole grains, and lean proteins.
• Reduce caffeine and alcohol intake: Limit your consumption of these substances, especially before bed. 
• Manage time effectively: Set realistic goals, prioritize tasks, and avoid overloading yourself.

Try relaxation techniques:

• Deep breathing exercises: Take slow, deep breaths to calm your body and mind. 
• Meditation: Practice mindfulness or other forms of meditation to reduce stress and improve focus. 
• Yoga or tai chi: Engage in physical activities that promote relaxation and flexibility. 
• Spend time in nature: Take walks, sit in a park, or simply enjoy the outdoors. 

Socialize:

• Connect with loved ones: Spend time with family and friends who provide emotional support. 
• Join a support group: Connect with others who understand your experiences and offer guidance. .
• Volunteer: Helping others can boost mood and reduce stress. 

E. Make time to sleep and use it

Sleep activates a complicated process that helps you feel rested and healthy the next day. Scientists divide sleep into four stages — each full sleep cycle takes about 90 minutes to complete, meaning we cycle through roughly five rotations during 7.5 hours. The amount of time spent in each stage of sleep varies by cycle, with more deep sleep taking place earlier in the night and more dreaming sleep in the second half of the night.

Miraculous things happen during sleep to keep us healthy. A full night’s sleep is thought to help the body suppress ghrein, a hunger hormone, and stimulate leptin, which controls appetite. Sleeping also seems to be related to forming the pathways in the brain for memory and learning. See Tips to Help You Sleep Better for more information.

I hope today’s discussion has assisted you in learning ways to control your blood pressure. As always, I thank you for stopping by the blog today. I wish you a joyous day!

Resources

American Heart Association: Home Blood Pressure Monitoring

FDA, Food & Drug Administration: High Blood Pressure, Understanding the Silent Killer

OASH, Office of Disease Prevention & Health Promotion: Doctor Visits, Get Your Blood Pressure Checked

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