Blood pressure is an essential measure of overall health. When your blood pressure is normal, your heart and blood vessels are healthy, and your body is functioning properly.
In this article, we’ll discuss what normal blood pressure is, how to understand blood pressure readings, factors that affect blood pressure, the effects of high and low blood pressure, and ways to maintain normal blood pressure.
What is Normal Blood Pressure?
Normal blood pressure is the range of blood pressure levels that are considered healthy and typical for your age group.
According to the European Society of Cardiology/European Society of Hypertension (ESC/ESH), normal blood pressure is less than 130/85 mm Hg.
However, normal blood pressure levels 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 130/85 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.
A reading below 90/60 mm Hg is considered low blood pressure.
To see a complete list of blood pressure categories check out blood pressure chart.
Examples of Normal Blood Pressure
- Blood pressure 100/80 mm Hg
- Blood pressure 115/84 mm Hg
- Blood pressure 120/80 mm Hg
- Blood pressure 125/60 mm Hg
- Blood pressure 129/70 mm Hg
Factors That Affect Blood Pressure
Several factors 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. Being overweight or obese puts extra strain on the heart, leading to high blood pressure.
Ways to Maintain Normal BP
There are several steps you can take to maintain normal blood pressure, including:
- Eating a healthy, balanced diet with plenty of fruits, vegetables, and whole grains
- Regular exercise and physical activity
- Maintaining a healthy weight and BMI
- Limiting alcohol and caffeine consumption
- Managing stress through relaxation techniques and stress-reducing activities
- Quitting smoking
- Taking medication as prescribed by a healthcare provider
Conclusion
Maintaining normal blood pressure is essential to good health and can help reduce the risk of serious health problems. By understanding what normal blood pressure is, how to understand blood pressure readings, the factors that affect blood pressure, and ways to maintain normal blood pressure, you can take steps to improve your overall health and wellbeing. Talk to your healthcare provider about your blood pressure and what steps you can take to maintain healthy levels.