What is Ideal Blood Pressure?
Ideal blood pressure, or optimal is the range of blood pressure levels that are considered healthy and normal for your age group. According to the ESC/ESH guidelines, ideal BP lies within 90-120 mm Hg for systolic reading and 60-80 mm Hg for diastolic reading. However, the optimal blood pressure range may vary based on your age, health status, and other factors.
Understanding Blood Pressure Readings
Blood pressure is measured using two numbers: systolic pressure (the top number) and diastolic pressure (the bottom number).
The ESC/ESH recommends a blood pressure reading of less than 139/85 mm Hg for adults.
A reading between 130-139/85-89 mm Hg is considered elevated, while a reading of 140/90 mm Hg or higher is considered hypertension.
We have also covered all existing BP categories on the Blood Pressure Chart page.
Examples of Optimal Blood Pressure
- Blood pressure 100/60 mm Hg
- Blood pressure 105/65 mm Hg
- Blood pressure 110/68 mm Hg
- Blood pressure 115/70 mm Hg
- Blood pressure 119/79 mm Hg
Factors That Affect Blood Pressure
There are several factors that can affect blood pressure, including age, gender, weight and BMI, physical activity, smoking, alcohol consumption, stress, and genetics. Age and weight are the most significant factors affecting blood pressure. As we age, our blood vessels become less flexible and can cause an increase in blood pressure. Similarly, being overweight or obese puts extra strain on the heart, leading to high blood pressure.
Effects of High BP
High blood pressure can have serious health consequences, including an increased risk of heart disease and stroke, kidney disease and failure, vision loss, and cognitive decline. If left untreated, high blood pressure can lead to serious health problems and even death.
Ways to Maintain Optimal Blood Pressure
There are several steps you can take to maintain ideal blood pressure, including:
Engage in regular physical activity:
Exercise can help lower blood pressure and improve overall cardiovascular health. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Maintain a healthy weight:
Being overweight or obese can increase your risk of developing high blood pressure. Maintain a healthy weight by following a balanced diet and engaging in regular physical activity.
Eat a balanced diet:
Incorporate plenty of fruits, vegetables, whole grains, lean protein, and low-fat dairy into your diet. Avoid processed foods, saturated and trans fats, and excessive salt.
If you’re interested in learning more about a diet for high blood pressure, take a look at our article on the topic.
Limit alcohol intake:
Drinking too much alcohol can increase blood pressure. If you choose to drink alcohol, do so in moderation (no more than one drink per day for women and two drinks per day for men).
Don’t smoke:
Smoking can damage your blood vessels and increase your risk of developing high blood pressure. If you smoke, consider quitting.
Manage stress:
Chronic stress can contribute to high blood pressure. Find healthy ways to manage stress, such as meditation, yoga, or deep breathing exercises.
Take medication as prescribed:
If you have been prescribed medication for high blood pressure, take it as directed by your healthcare provider.
Conclusion
Maintaining ideal blood pressure is essential to good health and can help reduce the risk of serious health problems.
By understanding what ideal blood pressure is, how to understand blood pressure readings, the factors that affect blood pressure, the effects of high blood pressure, and ways to maintain ideal blood pressure, you can take steps to improve your overall health and wellbeing.
Only constant monitoring of blood pressure over time can provide a more accurate reflection of an individual’s overall state of health. For this purpose either use an app to track blood pressure or a printable blood pressure log sheet.
Talk to your healthcare provider about your blood pressure and what steps you can take to maintain healthy levels.
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