Maintaining a healthy blood pressure

What is Blood Pressure?

Blood pressure is the force of blood pushing against the walls of the arteries. It is recorded as two numbers, for example, 120/80 mmHg. The higher number represents the pressure in the arteries as the heart contracts to pump blood. This is known as systolic blood pressure. The lower number indicates the pressure when the heart relaxes between beats, known as diastolic blood pressure.

Blood does not circulate in a steady stream but moves in a series of pulses. As a result, blood pressure rises just after each heartbeat and falls before the next one. This cycle continues constantly.

What is Considered Normal Blood Pressure?

There is no fixed value for normal blood pressure, but a range between 110/70 mmHg and 125/80 mmHg is generally considered average for adults. Individuals with naturally low blood pressure may have readings closer to 100/60 mmHg. A reading of 140/90 mmHg is regarded as high, although in older adults, this may be considered within a normal range.

The Effects of High Blood Pressure

High blood pressure, or hypertension, forces the heart to work harder, increasing the risk of heart attacks, strokes, heart failure, kidney disease, and eye complications. While a reading above 140/90 mmHg may be considered high for a young adult, blood pressure exceeding 180/110 mmHg is dangerously high.

Hypertension is often referred to as a “silent killer” because it typically presents no symptoms. Many people with high blood pressure remain unaware of their condition until it is detected during a medical check-up.

How to Maintain a Healthy Blood Pressure

Lifestyle plays a crucial role in preventing high blood pressure and reducing its risks. Here are some key measures to maintain a healthy blood pressure:

1. Maintain a Healthy Weight

Excess body fat and high cholesterol levels can lead to atherosclerosis, a condition that narrows the arteries and increases the pressure required to circulate blood. Managing weight through a healthy diet and regular exercise can help regulate fat and cholesterol levels, reducing the risk of high blood pressure.

2. Limit Salt Intake

Excessive salt in the diet causes the body to retain water, increasing blood volume and, consequently, blood pressure. To reduce salt intake, opt for fresh fruits and vegetables, choose low-salt bread and cereals, and avoid processed foods, takeaway meals, and salty seasonings.

3. Eat a Balanced Diet

A diet high in calories and unhealthy fats puts strain on the heart. A healthy diet should primarily consist of plant-based foods such as vegetables, fruits, legumes (e.g., lentils, beans, and peas), and whole grains. Moderate amounts of lean meat, poultry, fish, low-fat dairy products, and healthy fats (polyunsaturated and monounsaturated fats) are also beneficial.

4. Stay Active

Regular physical activity improves heart function, lowers blood pressure, and reduces cholesterol levels. Aim for at least 30 minutes of exercise daily, such as walking, jogging, cycling, or swimming.

5. Avoid Alcohol Consumption

Alcohol affects liver function and impairs the body’s ability to detoxify the blood, allowing harmful substances to circulate and damage blood vessels. To maintain normal blood pressure, it is advisable to avoid alcohol or consume it in moderation.

In conclusion, maintaining a healthy blood pressure is essential for overall well-being. Through proper diet, regular exercise, weight management, and lifestyle adjustments, individuals can significantly reduce their risk of hypertension and its associated complications. Regular health check-ups are also important to monitor blood pressure levels and take early action if necessary.

Sharoneez Emephia