Blood Pressure Info
Blood pressure is a vital sign that measures the force of circulating blood against the walls of arteries, expressed as two numbers. The first number, or systolic pressure, indicates the pressure in the arteries when the heart contracts and pumps blood. The second number, or diastolic pressure, represents the pressure in the arteries when the heart is at rest and filling with blood.
Many people are unaware they have high blood pressure, as it often presents no noticeable symptoms. Therefore, regular blood pressure monitoring is essential.
High blood pressure (hypertension) is a significant risk factor for health issues such as heart disease, heart attack, and stroke. In most cases, high blood pressure has no specific cause and is known as primary hypertension. However, it is associated with unhealthy lifestyles, including physical inactivity, stress, obesity, shift work, and pregnancy. Blood pressure can be managed through diagnosis, lifestyle changes, medication, and long-term monitoring.
Blood pressure is classified into three categories: low, normal, or elevated. Low blood pressure is defined as a systolic pressure of less than 100 mmHg, normal blood pressure ranges from a systolic pressure of 100 to 129 mmHg, and elevated blood pressure is a systolic pressure of 130 mmHg or higher.
SYSTOLIC BLOOD PRESSURE
Reduce Sodium Intake and Processed Foods
Why: High sodium (often very high in processed foods) intake can increase blood pressure, raising the risk of heart disease and stroke.
Tips:
- Read labels: Choose low-sodium versions of your favorite foods.
- Cook at home: Use fresh herbs and spices instead of salt to flavor your meals.
- Limit processed foods: Avoid canned soups, deli meats, and packaged snacks.
Extra Tips:
- Increase Physical Activity.
- Manage Body Weight.
- Improve ABSI (visceral fat).
DIASTOLIC BLOOD PRESSURE
Increase Potassium Intake and Reduce Stress
Why: Potassium helps balance sodium levels and can lower blood pressure. Stress plays a significant role in diastolic blood pressure scores.
Tips:
- Eat potassium-rich foods: Include bananas, spinach, sweet potatoes, and avocados in your diet.
- Hydrate: Drink plenty of water to help maintain electrolyte balance.
- Relax: Consider a form of meditation, gentle exercise, or other relaxing activity.
Extra Tips:
- Reduce stress.
- Improve sleep.
- Reduce systemic inflammation.
DISCLAIMER AND WARNING