Understanding Blood Pressure: What Every Person Should Know

I remember a time in residency when I thought I needed to get control of my blood pressure. It was 2 AM, and I was on my way back to the resident office after checking on a patient. We had an automatic blood pressure cuff in the hallway of the hospital and I thought to myself, “I’m always talking to people about checking their blood pressure and managing their blood pressure, but I’ve never been proactive myself.” So I sat down, rested a few minutes, and pushed the START button. Was I surprised by the result: 150/92. Maybe checking blood pressure at 2 AM after a stressful situation isn’t the most effective way of managing or monitoring blood pressure, but it captured my attention.

Blood pressure is an important indicator of your overall health, yet many people don't fully understand its significance or how to manage it effectively. Did you know that nearly half of adults in the United States have high blood pressure, and many don’t even realize it? For older adults, managing blood pressure is a critical way to reduce the risk of heart disease, stroke, and other complications.

What is Blood Pressure?

Blood pressure measures the force of blood pushing against your artery walls. It’s recorded in two numbers:

• Systolic pressure (top number): Pressure when your heart beats.

• Diastolic pressure (bottom number): Pressure when your heart rests between beats.

A normal blood pressure reading is typically around 120/80 mmHg.

How to Manage Your Blood Pressure

1. Monitor Regularly:

   • Invest in a home blood pressure monitor for daily or weekly checks.

   • Keep a record to discuss with your healthcare provider.

2. Adopt a Heart-Healthy Diet:

   • Follow the DASH diet (Dietary Approaches to Stop Hypertension), which emphasizes fruits, vegetables, whole grains, and lean proteins.

   • Reduce sodium intake to below 1,500 mg per day.

3. Stay Active:

   • Engage in at least 150 minutes of moderate exercise per week. Activities like walking, swimming, or yoga can help lower blood pressure.

4. Limit Alcohol and Avoid Tobacco:

   • Alcohol should be consumed in moderation (1 drink/day for women, 2 drinks/day for men).

   • Avoid smoking to improve heart and vascular health.

5. Manage Stress:

   • Practice relaxation techniques like deep breathing, meditation, or tai chi.

   • Consider spending time in nature or engaging in hobbies you enjoy.

6. Medications and Follow-Ups:

   • If prescribed, take blood pressure medications as directed by your healthcare provider.

   • Schedule regular check-ups to ensure your treatment plan is effective.