How often do you check your blood pressure and what is the interpretation of your blood pressure reading?
Very few people check their blood pressure and those who check do not know the meaning of the results. We advise that people should check their blood pressure at least once a month. When we check our blood pressure, they always tell us it’s 120/80, 150/95 etc. What is actually the meaning of the blood pressure reading?
Here is the interpretation of your blood pressure reading;
- Systolic blood pressure less than 120 and diastolic pressure less than 80 indicates a normal blood pressure.
- Systolic pressure between 120 and 139 and diastolic between 80 and 90 indicates a pre-hypertension condition
- However, a systolic pressure over 139 and diastolic pressure over 90 indicates a high blood pressure.
It’s important to know that one abnormal blood pressure reading does not mean hypertension.
So how do you know you have hypertension? A medical doctor or health care personnel will have to check your blood pressure reading for several times on different occasions before deciding if you have high blood pressure or hypertension.
RISK FACTORS FOR HYPERTENSION
Being an African-American
Family history of diabetes can increase your risk of developing hypertension.
How do you then keep a normal blood pressure and maintain a healthy life?
HERE ARE THE HEALTHY TIPS TO MAINTAINING A NORMAL BLOOD PRESSURE
- Exercise periodically
One reason exercise is so effective at controlling blood pressure is because it stimulates your body to release a substance called nitric acid.
Nitric acid opens up the blood vessels and thus reduces blood pressure. Exercise also helps to strengthen your heart muscle, reduce stress, and aid weight loss.
Watch your weight to avoid obesity
There’s no getting around the fact that blood pressure goes up as the pounds pile on.
Obesity increases your risk of developing heart disease and diabetes as well. How do you know you are overweight or obese?
All you need to do is to check your weight and height and then ask your physician or your health care provider to calculate your body mass index. When your BMI is above 26 it means you are overweight. However, if your body mass index is above 30 it means you are obese.
To maintain a normal blood pressure, you need to work on your weight.
- Eat healthy and balanced diet;
Eating the right type of diet can lower your risk for high blood pressure or help you return to normal blood pressure.
Studies have shown that a diet high in whole grains, poultry, fish, fruits, vegetables, low-fat dairy and nuts is good to maintaining a normal blood pressure. As much as you can, avoid diets containing fats, too much sugar and red meat.
- Reduce on salt intake
Your body only needs about 500 milligrams of salt a day, but if you are like the average American you may be consuming up to 9,000 mg a day.
Studies have proven that high salt intake leads to hypertension. To be on the safe side, try and limit salt intake to about 2,400 mg per day, which is equal to about one teaspoon.
Avoid smoking and drinking alcohol
These are two other bad habits to avoid if you want to keep a normal blood pressure.
Alcohol raises blood pressure and adds empty calories. Alcohol consumption is safe for women who only take one drink a day for men who take two a day. Smoking is not safe in any amount.
Nicotine has a way of constricting your blood vessels and in turn raises your blood pressure. To reduce your risk of cancer and heart disease, you will have to quit smoking.
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In conclusion, we advise that you do regular blood pressure check, and take your result interpretation very serious. You must also know that hypertension is a silent killer and it has killed a lot of people, some of whom you may know.
People sleep at night but don’t wake up, some slump on the road on broad day light and die, all due to hypertension.
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To your health,
CEO, Kindy Stores.