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If you have ever wondered if your blood pressure is normal, you are not alone. We know that maintaining readings in a healthy range can help prevent serious life-threatening conditions. So, is there a magic number for blood pressure?
There is no “magic number” for blood pressure, because readings are affected by many factors and can vary throughout the day. Rather, there are clinically defined ranges that doctors consider normal, elevated, or pathologic. A reading is considered "normal" when it is less than 120/80 mmHg.
Hypertension is a medical condition in which blood pressure is too high. The World Health Organization (WHO) says that over a billion people have hypertension, but fewer than one in five have the problem under control. So when does high blood pressure become hypertension, and how do we manage it? Read on to find out.
Blood pressure is determined by the force of the blood that is pumped from the heart into the body’s largest vessels, called arteries.
Readings are written as two numbers. The first or top number, called the systolic reading, should be less than 120. Systolic pressure measures the force inside the arteries when the heart contracts and pushes blood from the heart. The second or bottom number, called the diastolic reading, should be less than 80. Diastolic pressure measures the force inside the arteries when the heart is relaxed or resting, in between beats.
Both readings are measured in millimeters of mercury, written as “mmHg.” Depending on where, when, and how it is checked, you may get slightly different readings. Your numbers change throughout the day. This means that blood pressure readings must be evaluated over time.
According to the American Heart Association, a "good" reading is less than 120/80 mmHg. High blood pressure, or hypertension stage I, starts at 130/80 mmHg. At this stage, your doctor will probably recommend steps to try to lower your pressure. Interestingly, some doctors debate about these numbers, and at what point a patient should be treated.
What is undisputed, however, is that the risk of heart disease and stroke is doubled for each increase of 20 mmHg systolic and 10 mmHg diastolic. Keeping your number under 120/80 decreases the likelihood of health dangers including death.
Many factors affect your readings, including:
Regardless of what causes your high blood pressure, we know that over time it causes serious complications. Hypertension changes the walls of blood vessels. Damaged arteries and vessels stiffen and reduce blood flow. In other words, This process harms vital organs.
Many factors affect what your blood pressure reading is. Similarly, several things can lower your numbers.
The National Institute on Health (NIH) recommends the DASH diet. This eating plan, named the Dietary Approach to Stop Hypertension, gives guidelines for a balanced, heart-healthy diet. You can read more about the DASH eating plan here.
Cardiovascular activity strengthens the heart and can actually lower your systolic and diastolic pressures. The American College of Sports Medicine (ACSM) recommends exercise for prevention and treatment of hypertension. Find the guidelines here. The ACSM asserts that regular exercise can result in reduction of 5-7 mmHg which means a 20-30% risk reduction.
If you are overweight, losing weight will decrease your number. According to Cardiologist Dr. Matthew Alexander, even a 5-10 pound weight loss could lower your blood pressure by 5-20 mmHg.
Stress, anger, and fear-based emotions affect the cardiovascular system. Over time, chronic stress can lead to hypertension.
Practices such as biofeedback, mindfulness, and meditation counteract these feelings. Studies have shown the power of the mind to improve body function. For instance, recent research concluded that stress management therapies can decrease systolic pressure 6-10 mmHg.
If you have high blood pressure, or if you’ve already tried these suggestions to lower your numbers without success, it may be time to talk to your doctor. That is to say, doctors can prescribe a personalized treatment plan to get your readings into a safe range. In some cases, that plan includes medications. For example, there are many drug therapies available today, including diuretics, angiotensin-converting enzyme (ACE) inhibitors, angiotensin II receptor blockers (ARBs), calcium-channel blockers, and more. A doctor can recommend the best treatment for you.
In summary, there really isn’t a “magic number” for everyone because many factors affect the reading. If you worry that yours is too high, be proactive in making lifestyle choices that are known to help lower blood pressure to a safe range.
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