What does a blood pressure reading of 108/69 indicate. How can you maintain this healthy blood pressure level. What lifestyle changes can help preserve optimal cardiovascular health.

Decoding Blood Pressure: What 108/69 Means for Your Health

A blood pressure reading of 108/69 is considered perfectly normal and falls well within the guidelines set by the American Heart Association. This reading indicates that your cardiovascular system is functioning efficiently, with the heart pumping blood effectively throughout your body.

To break down this reading:

• 108 represents the systolic pressure (pressure in your arteries when your heart beats)
• 69 represents the diastolic pressure (pressure in your arteries between heartbeats)

This combination suggests that your heart is neither working too hard nor underperforming, striking an ideal balance for optimal health.

The Healthy Range

Blood pressure readings between 90/60 and 120/80 are generally considered ideal. Your reading of 108/69 falls comfortably within this range, indicating that you’re not at a heightened risk for heart disease or other cardiovascular issues.

Benefits of Maintaining Ideal Blood Pressure

Having a blood pressure of 108/69 comes with numerous health advantages. Understanding these benefits can motivate you to maintain this healthy state:

• Reduced risk of heart problems and cardiovascular diseases
• Lower likelihood of developing diabetes
• Easier maintenance of a healthy body weight
• Decreased risk of heart and kidney failure
• Better regulation of minerals within your body
• Reduced risk of stroke

Can maintaining ideal blood pressure improve overall life expectancy? While many factors contribute to longevity, research suggests that individuals with healthy blood pressure tend to live longer, healthier lives compared to those with hypertension or hypotension.

Steps to Take When You Have 108/69 Blood Pressure

If you’ve measured your blood pressure at home and found it to be 108/69, here’s what you should do:

1. Seek professional confirmation: Have your blood pressure checked by a healthcare professional to ensure accuracy.
2. Maintain your healthy lifestyle: Continue with habits that support cardiovascular health.
3. Monitor regularly: Keep track of your blood pressure to detect any changes over time.

The Importance of Professional Diagnosis

Why is it crucial to have a doctor confirm your blood pressure reading? Home blood pressure monitors, while useful, can sometimes provide inaccurate readings due to various factors:

• User error in measurement technique
• Calibration issues with the device
• Fluctuations in blood pressure due to daily activities or stress

Additionally, phenomena like white coat hypertension (elevated readings in medical settings) or masked hypertension (normal readings in medical settings but high at home) can complicate diagnosis. A healthcare professional can account for these factors and provide a more accurate assessment of your cardiovascular health.

Lifestyle Strategies to Maintain Optimal Blood Pressure

Maintaining a blood pressure of 108/69 requires ongoing attention to your lifestyle choices. Here are some strategies to help you preserve this healthy state:

• Regular exercise: Aim for at least 150 minutes of moderate-intensity aerobic activity per week.
• Balanced diet: Focus on fruits, vegetables, whole grains, and lean proteins.
• Salt moderation: Limit sodium intake to less than 2,300 mg per day.
• Stress management: Practice relaxation techniques like meditation or deep breathing exercises.
• Adequate sleep: Aim for 7-9 hours of quality sleep each night.
• Limit alcohol and avoid smoking: If you drink, do so in moderation, and quit smoking if you currently do.

How does regular exercise specifically impact blood pressure? Physical activity strengthens the heart muscle, allowing it to pump blood more efficiently with less effort, thus reducing the pressure on your arteries.

The Role of Diet in Blood Pressure Management

Your diet plays a crucial role in maintaining healthy blood pressure. Consider incorporating these foods known to support cardiovascular health:

• Leafy greens: Rich in potassium, which helps flush out excess sodium
• Berries: High in flavonoids, which can help reduce blood pressure
• Beets: Contain nitrates that can help lower blood pressure
• Fatty fish: Rich in omega-3 fatty acids, which support heart health
• Oatmeal: High in fiber, which can help lower blood pressure
• Garlic: Contains compounds that may help relax blood vessels

Is the DASH diet effective for maintaining healthy blood pressure? The Dietary Approaches to Stop Hypertension (DASH) diet has been shown to be particularly effective in managing blood pressure. It emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy while limiting saturated fats and added sugars.

Natural Supplements for Blood Pressure Support

While a balanced diet should be your primary source of nutrients, certain supplements may offer additional support for maintaining healthy blood pressure:

• Magnesium: Helps regulate blood pressure and supports overall heart health
• Coenzyme Q10: May help reduce blood pressure by dilating blood vessels
• Garlic extract: Can help lower blood pressure in some individuals
• Fish oil: Rich in omega-3 fatty acids, which support cardiovascular health
• Hibiscus: May have a modest effect on lowering blood pressure

Before starting any supplement regimen, it’s essential to consult with a healthcare professional to ensure safety and avoid potential interactions with medications.

The Importance of Regular Blood Pressure Monitoring

Even if your blood pressure is currently at a healthy 108/69, regular monitoring is crucial for maintaining long-term cardiovascular health. Here’s why:

• Early detection of changes: Regular checks can help you spot any deviations from your normal range
• Motivation for healthy habits: Seeing consistent healthy readings can reinforce positive lifestyle choices
• Seasonal variations: Blood pressure can fluctuate with seasons, and regular monitoring helps track these changes
• Age-related changes: As we age, our blood pressure tends to increase, making ongoing monitoring important

How often should you check your blood pressure when it’s in the normal range? For most people with normal blood pressure, checking once or twice a year is sufficient. However, if you have risk factors for hypertension or a family history of cardiovascular disease, more frequent checks may be recommended.

Home Blood Pressure Monitoring Tips

If you choose to monitor your blood pressure at home, follow these guidelines for accurate readings:

1. Use a validated device: Ensure your home blood pressure monitor is clinically validated
2. Measure at consistent times: Try to take readings at the same time each day
3. Avoid factors that can affect readings: Don’t measure immediately after eating, drinking caffeine, or exercising
4. Sit correctly: Keep your back supported, feet flat on the floor, and arm at heart level
5. Take multiple readings: Take 2-3 readings and record the average

Understanding Blood Pressure Fluctuations

It’s normal for blood pressure to fluctuate throughout the day. Various factors can cause these changes:

• Time of day: Blood pressure is typically lower at night and rises in the morning
• Physical activity: Exercise can temporarily raise blood pressure
• Stress: Emotional stress can cause short-term spikes in blood pressure
• Meals: Blood pressure may rise slightly after eating
• Hydration: Dehydration can lead to a temporary increase in blood pressure

When should you be concerned about blood pressure fluctuations? While some variation is normal, consistent readings outside the healthy range or sudden, significant changes should be discussed with a healthcare provider.

Factors That Can Affect Blood Pressure Readings

Several factors can influence your blood pressure reading, potentially leading to temporary or misleading results:

• White coat syndrome: Anxiety in medical settings can cause elevated readings
• Caffeine consumption: Recent caffeine intake can temporarily raise blood pressure
• Full bladder: A full bladder can cause a slight increase in blood pressure
• Talking during measurement: Speaking while taking a reading can affect the result
• Incorrect cuff size: Using a cuff that’s too small or large can lead to inaccurate readings

The Connection Between Blood Pressure and Overall Health

Maintaining a healthy blood pressure of 108/69 is not just about cardiovascular health; it’s interconnected with various aspects of your overall well-being:

• Cognitive function: Healthy blood pressure supports brain health and may reduce the risk of cognitive decline
• Kidney health: Optimal blood pressure helps maintain proper kidney function
• Vision: It reduces the risk of eye problems related to high blood pressure
• Sexual health: Normal blood pressure supports healthy sexual function
• Energy levels: Proper circulation contributes to better overall energy and vitality

How does blood pressure affect the risk of developing other health conditions? Maintaining healthy blood pressure can significantly reduce your risk of developing conditions such as heart disease, stroke, kidney disease, and certain eye problems.

The Mind-Body Connection in Blood Pressure Regulation

The relationship between mental health and blood pressure is complex and bidirectional. Consider these aspects:

• Stress management: Chronic stress can contribute to elevated blood pressure
• Anxiety and depression: These conditions may be associated with changes in blood pressure
• Mindfulness practices: Techniques like meditation can help maintain healthy blood pressure
• Sleep quality: Poor sleep can negatively impact blood pressure regulation

Incorporating stress-reduction techniques and prioritizing mental health can play a significant role in maintaining your healthy 108/69 blood pressure.

Blood Pressure Through the Life Stages

While a reading of 108/69 is healthy for most adults, it’s important to understand how blood pressure norms can change throughout life:

• Children and adolescents: Generally have lower blood pressure than adults
• Young adults: Typically maintain lower blood pressure readings
• Middle age: Blood pressure tends to increase gradually
• Older adults: May experience a natural increase in systolic pressure
• Pregnancy: Can cause temporary changes in blood pressure

How does aging affect blood pressure regulation? As we age, our blood vessels naturally become less flexible, which can lead to increased blood pressure. Regular check-ups become increasingly important to monitor these changes.

Special Considerations for Different Demographics

While 108/69 is generally considered healthy, certain groups may have different considerations:

• Athletes: May have lower resting blood pressure due to cardiovascular fitness
• Individuals with chronic conditions: May require different blood pressure targets
• People living at high altitudes: May have slightly different normal ranges
• Certain ethnicities: May have different risk factors for hypertension

Always consult with a healthcare provider to understand what blood pressure range is optimal for your specific circumstances.

Technology and Blood Pressure Management

Advancements in technology have made blood pressure monitoring and management more accessible than ever:

• Smartphone apps: Can help track and analyze blood pressure readings over time
• Wearable devices: Some smartwatches now offer blood pressure monitoring features
• Telemedicine: Allows for remote consultations with healthcare providers about blood pressure concerns
• Smart home devices: Some can integrate with blood pressure monitors for seamless data collection

How accurate are wearable blood pressure monitoring devices? While technology is improving, wearable devices are generally not as accurate as traditional cuff-based monitors. They can be useful for tracking trends but shouldn’t replace regular check-ups with validated devices.

The Future of Blood Pressure Management

Looking ahead, several exciting developments may shape the future of blood pressure management:

• Personalized medicine: Tailoring blood pressure management strategies based on genetic profiles
• Artificial intelligence: Using AI to predict blood pressure trends and potential health risks
• Non-invasive continuous monitoring: Development of devices that can monitor blood pressure continuously without a cuff
• Targeted therapies: New medications and interventions that can address specific causes of hypertension

These advancements may offer new ways to maintain optimal blood pressure and prevent cardiovascular diseases in the future.

Blood Pressure 108/69: What Does It Indicate?

A blood pressure of 108/69 indicates that your blood pressure is PERFECTLY NORMAL, and on par with the American Heart Association guidelines.

This article tells you:

• What does a 108/69 blood pressure mean?
• What should you do if you have 108/69 blood pressure?
• Some easy to do home remedies and supplementations.
• Frequently asked question that will answer many of your queries regarding your 108/69 blood pressure.

9 Signs of High Blood Pressure and …

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9 Signs of High Blood Pressure and What You Need to Start Doing Immediately

What does a 108/69 blood pressure mean?

The blood pressure reading 108/69 indicates that the person in question has ideal blood pressure.

If a person has blood pressure within the range of [90/60] and [120/80], it will mean that the person has perfect blood pressure.

By extension, the blood pressure value of 108/69 means that the person is not at a prominent risk of any heart disease. His/her heart is functioning the way a healthy person’s heart should, and that is significantly good for that person.

Ideal blood pressure is the state in which the blood flowing through the blood vessels applies just the right amount of pressure over those and the heart walls. As an effect of this, the heart can pump blood to all the parts of the body rather effectively.

108/69 signifies that the lifestyle that you have adapted yourself to is well-supported by your body and health. Also, if you were to keep up with the same lifestyle, it would eliminate the possible risk of chronic heart disease from your life.

If you happen to have healthy blood pressure, then it will help improve your health in more ways than just one. Some of the benefits that are supported by your body for having an ideal blood pressure are as follows:

• An ideal blood pressure protects you from imminent risks of heart problems.
• It is an indication that you are not suffering from diabetes and that your endocrine glands are functioning perfectly.
• Ideal blood pressure helps you maintain the ideal body weight for you.
• Having an ideal blood pressure relatively decreases the possibility of heart and kidney failure.
• It will help in the regulation of minerals within your body.
• Ideal blood pressure decreases the possibility of stroke for you.

What should you do if you have 108/69 blood pressure?

Here is a set-by-step procedure to follow when you figure out you have a blood pressure of 108/69.

1. Your doctor has to diagnose

If your blood is 108/69 and you have checked the same in your home setup, it is highly recommended to get it checked at your doctor’s office.

A trained professional has to clinically assess your condition and confirm that your 108/69 is, in fact, clinically valid.

There are instances when your reading at home setup might give you a reading which is incorrectly reported. It could be because of an error in reading it, damage to your device, your physical or mental condition on that particular day, etc.

Therefore, a doctor has to assess it over the course of 7 – 30 days periodically before he/she can confirm the accurate stage of your blood pressure.

In some cases, a patient might report wrong blood pressure in a hospital setup, called white coat hypertension. Here the patient may show higher blood pressure than their actual because of the anxiety inside a hospital environment.

In contrast, some patients may have masked hypertension in which the person may show lower blood pressure at clinical setup, but at home, they may have higher blood pressure.

All these conditions are linked to physiology and psychology and, therefore, better to be validated by a doctor.

2. Keep it up!

The blood pressure readings of 108/69 are relatively good, even taking into consideration the entire range of the ideal blood pressure.

But just because it is good now does not mean that things won’t change over time. Considering that distinct possibility, you should stick to a lifestyle that will help keep you fit and support your health.

Following are some of the habits that you should adopt in your lifestyle to keep yourself healthy all the time:

• Try to maintain that it is in equilibrium with your age and lifestyle.
• Eat healthy meals and exercise regularly.
• Regulate the consumption of salts.
• Support the intake of natural supplements whenever you feel those to be necessary for your body.
• Take proper rest every day. Your rest and sleep should be priorities for you.
• Quit smoking and keep your alcohol consumption in a check.
• Do not subject yourself to excess stress and anxiety, or this might turn into an emotional burden for you.

3. Do you need any medicine to keep this up?

At this stage, you don’t need any medications and all thanks to those perfect numbers you have seen.

All you can do is indulge in a healthy amount of workouts and other physical activities with a good watch over general health.

Routine health checkups and periodic blood pressure measurements are critical at this stage, which is what most people miss doing firsthand.

Unlike people with hyper or hypotension, you don’t need to actively regulate your blood pressure; however, passive efforts to indirectly keep it under control shall be followed.

Water pills and diuretics are sometimes recommended by doctors after assessing the electrolyte concentration in your body. However, in most cases, you may also don’t want it.

If you are a little lazy to hit the gym for your cardio, then we have included some products in the dietary supplement class that you can consider. 

4. Diet check for 108/69 blood pressure

Your blood pressure and overall health are directly related to the type of food consumed daily.

Therefore, if you were to keep your dietary habits in a firm check and eat healthy meals, that would significantly contribute to your overall health. It will be good for your body as well as your mind

Following are some of the facts that you should take into account before planning your diet:

• Regulate the consumption of sodium salts: Sodium is an important nutrient for the human body. And the concentration of this salt has a direct impact on your blood pressure. By regulating its intake, you can maintain your blood pressure.
• Caffeine: Caffeine-related products contribute to increasing the blood pressure of a person. If the consumption of these products is not kept in check, it may lead to high blood pressure.
• Drink plenty of water: Keep yourself hydrated all the time. This will help maintain the level of fluids and salt in your body.
• Alcohol: High consumption of alcohol can lead to low blood pressure. Besides this, the consumption of alcohol in excess can not serve any good purpose as it dehydrates your body rather rapidly.
• Herbs and spices: Support the intake of herbs and spices that will help maintain your ideal blood pressure. Many natural herbs can serve that purpose.
• Supplements: Do not hesitate to opt for natural supplements if your body lacks nutrients or minerals of any kind. Besides, these are the first things that physiotherapists advise individuals who suffer from problems in blood pressure because of a lack of minerals.

5. Do I need more tests for my heart?

108/69 is a perfect value that one might want to see when their blood pressure is being checked. Still, does it mean you are perfectly fine? Should you conduct more studies to get a conclusive stat regarding your heart health?

Technically speaking, a perfect blood pressure reading isn’t the ultimate predictor of heart health. In fact, some people undergoing a heat attack may show no change in blood pressure or even exhibit hypotension.

However, blood pressure reading, in most cases, is a direct estimator of heart health. But the problem is that only a variation in reading would denote a cardiovascular problem.

 This is why the physician opts for having an ECG or echocardiography in order to seek better clarity on your cardio health.

The above is often read in reference to your blood test reports and other health assessment parameters to draw a conclusion.

6. Natural supplements for your rescue

Sometimes managing blood pressure is all about supplementing your body with the right diet. Food is undoubtedly the best primary source to supplement your body.

However, in the current scenarios, we all know how much adultered our foodstuff is, and most of us are pushed towards processed foods to feed ourselves in this fast-paced world.

All these food are high in sugar and sodium and doesn’t contain any vital nutrients that are important for a healthy heart.

This is where some of the nutraceutical-based blood pressure supplements come in handy. These products combine all critical nutrients your heart craves, thereby assisting the better function of your cardiovascular system.

Generally, these supplements are a concoction of herbs, plant-based products, dairy products, and some animal products. They are 100% organic and natural and don’t contain any harmful chemicals.

If you are hearing about these segments of products for the first time,  to start with, you may blindly go for Blood Pressure Support from Vita Balance Inc, Blood Pressure Optimizer from HFL, or Corsanum, marketed by PLT Group.

The only one thing to keep in mind is that choose the best blood pressure supplement, because when it comes to the heart, there is no taking of risk!

So having an 108/69 is the ideal blood pressure, and you can keep doing whatever you have been doing so far.

You may now know the thrust areas of health to focus on and some diet plans that you may want to befriend.

FAQ (Frequently Asked Questions)

1. What is the blood pressure, and what are the normal values?

Blood pressure is the pressure that is exerted by the blood flowing through arteries over those. Alongside that, this is the efficiency with which the blood is pumped by the heart to all the parts of the body through the circulatory system.

The normal values for blood pressure are between [90/60] and [120/80]. If a person has a blood pressure equivalent to this much, then it means that the blood will be flowing through the arteries relatively easily.

2. What is considered to be high blood pressure?

Blood pressure over the value of [130/80] is considered high blood pressure. This signifies that high pressure is being exerted by the blood flowing through the vessels over those.

And therefore, it is difficult for the human heart to be able to pump blood to all the parts of the body rather efficiently. This is a problem that can arise when the size of the vessels is contracted compared to the original size.

3. What is considered to be low blood pressure?

A blood pressure lesser than the value of [90/60] is termed low blood pressure. This type of value means that low pressure is put forward by the blood over the vessels that are carrying it. It can also be taken as a measure that, the blood is not able to reach all the parts of the body.

Or, the heart is not capable of circulating blood to all the parts of the body in an effective way. This problem in blood pressure is mainly the effect of dehydration and pregnancy.

4. What are hypertension and hypotension? Are they both the same as high and low blood pressure?

Hypertension is the condition that emerges when a person is having high blood pressure. Because of contraction in vessels, the blood can not flow through the vessels efficiently, and therefore, high pressure is exerted over the blood vessels, this particular condition is high blood pressure, also referred to as hypertension.

Hypotension is the condition that comes into effect when the blood pressure of a person is lower compared to the ideal value of blood pressure. This means that the heart is unable to pump blood through the blood vessels to all the body parts. This type of situation when observed is called low blood pressure, or hypotension.

5. What will happen to your general health when you have high blood pressure?

High blood pressure puts you at an imminent risk of arteries rupture because of the high pressure applied over those by the circulating blood. This can, in turn, affect the circulation of blood to all the parts of the body, and your heart itself. And, the latter part can lead you to some serious heart diseases. The high pressure applied over the heart walls can put you close to the risk of heart attack and heart failure.

6. What causes high blood pressure and low blood pressure?

The medical conditions of high blood pressure and low blood pressure are both effects of the lifestyle that we lead. This means that if we adapt to a lifestyle that is in line with our body and overall physical fitness, then we will have ideal blood pressure.

But, if our lifestyle is deviated from what we had started, some medical conditions can arise. High blood pressure and low blood pressure are some of those problems.

7. What are the risks of having high blood pressure?

The most serious risk that is faced by an individual that is suffering from high blood pressure is the risk of heart attack, heart failure, or some chronic disease related to the heart.

Moreover, there are also the additional risks of strokes, vision loss, diabetes, kidney failure, unresponsiveness to external stimuli, chronic chest pain, artery damage, and vascular dementia.

8. What can I do to lower my blood pressure?

To lower your blood pressure, the foremost step should be to limit the intake of sodium salts. Then, it will be good for you to opt for a healthy lifestyle; eat healthy meals and exercise daily. Try to maintain your weight to healthy proportions. Limit the intake of alcohol and caffeine-related beverages, and quit smoking.

Also, you need to have an adequate amount of rest every day and keep your stress and anxiety in proper check. If you continue to face high blood pressure problems even after making these changes in your lifestyle, it will be good for you to consult with a physiotherapist to discuss your blood pressure medications.

9. What are the risks of having low blood pressure?

The harmful effects that are associated with low blood pressure are not as prominent as what is associated with high blood pressure, but they can serve to be just as much harmful in the long run. Low blood pressure can lead to lightheadedness, dizziness, and confusion for a prolonged period.

This is a condition that can make you weak physically as well as mentally. Low blood pressure leads to a depletion in the effectiveness of motor senses, and the subject is likely to faint from time to time. This condition can also lead to blurred vision and can damage peripheral nerves over a long time.

10. What can I do to increase my blood pressure?

Increase the usage of table salts in your diet, and drink plenty of water. Limit your intake of alcohol as it is a dehydrating agent. Increase your diet by taking small meals multiple times with low carbs. Exercise daily and try to take up a lifestyle that will be good for your health and physical well-being.

Try to maintain a body weight that will be good as per your physical stature and age. Avoid changing positions abruptly, and wear compression stockings to improve blood flow in the legs. Also, consult a physiotherapist regarding your medications for low blood pressure.

11. Can smoking and alcohol affect my blood pressure?

Smoking and alcohol have an active impact on the blood pressure levels of an individual. These can lead to an effective change in the size of arteries that carry blood to all the parts of the body.

Heavy intake of alcohol can increase blood pressure in individuals to a significantly high level and this can even lead to long-term blood pressure issues in the individual. On the other hand, smoking is as bad as it can be. It leads to the contraction of blood vessels, which increases the pressure of blood over the heart walls. This puts you at risk of heart disease.

12. How to correctly check my blood pressure at home?

If you want to check your blood pressure at home, you can use portable blood pressure monitors to do so. These are highly adaptable and can help provide you with your blood pressure levels closest to accurate.

But if you are seeking precision in the readings, then it will be good if you were to follow certain measures. For once, avoid intake of caffeine and alcohol before taking the reading. And, have a proper rest of nearly 10 minutes before measuring your blood pressure.

13. Why is it important to visit a doctor to confirm high/low blood pressure?

It is important to visit a doctor regarding blood pressure for the sake of the precision of the outcome or the result of the readings. Moreover, in a proper medical facility and care of professionals, you will be able to get guidance about how to keep your blood pressure in check if it is not per your ideal blood pressure.

Also, you can get a consultation regarding the changes that you will need to make in your lifestyle to bring your blood pressure back in check.

14. Should you be worried about high blood pressure during pregnancy?

High blood pressure during the latter half of the pregnancy is not that rare of an occurrence. However, it is not something to make light of either. If not treated properly, or significant steps are not taken regarding it, this high blood pressure may pose danger to the health of the parent as well as the baby.

This type of high blood pressure or hypertension is called gestational hypertension, and it is not long-lasting. It goes away after the delivery of the baby.

15. What are some of the symptoms to watch out for in high blood pressure?

The symptoms of high blood pressure are not something that can be ignored readily. These symptoms include severe headache, anxiety attacks, shortness of breath, nosebleeds, blood spots in the eyes, intense fatigue, blurred or distorted vision, and vomiting or nausea. These symptoms are not something to be taken lightly.

High blood pressure is not an incurable problem, but measures are needed to be taken against it in the due time. So, don’t make light of the symptoms and consult a physiotherapist regarding these.

16. What foods should you eat to lower blood pressure?

To lower blood pressure eat a diet that is rich in minerals like calcium, magnesium and potassium.

Besides this, it is good to take short meals that are low in curbs. Instead of deep-fried products, it will be good if you were to incline towards a diet that is mainly consisting of vegetables like spinach, broccoli, and other leafy green vegetables.

Consume lots of low-fat poultry and dairy products. These will help enable a healthy diet for you and help you lean towards a healthy lifestyle.

17. What are the best herbs and spices for high blood pressure?

Many known herbs and spices are proven to have a significant effect on high blood pressure. Significantly, basil, parsley, Chinese cat’s claw, celery seeds, Brahmi, thyme, garlic, and ginger are the herbs that are most commonly made use of by people that are suffering from high blood pressure. Along with these, cardamom, cloves, ajwain, green oat, and flaxseeds are the spices that help manage high blood pressure.

References:

1. Borjesson M, Onerup A, Lundqvist S, Dahlof B. Physical activity and exercise lower blood pressure in individuals with hypertension: Narrative review of 27 RCTs. Br J Sports Med. 2016;50(6):356-361. doi:10.1136/BJSPORTS-2015-095786
2. High blood pressure (hypertension) – Diagnosis and treatment – Mayo Clinic. Accessed October 10, 2022. https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/diagnosis-treatment/drc-20373417
3. Lloyd-Jones DM, Allen NB, Anderson CAM, et al. Life’s Essential 8: Updating and Enhancing the American Heart Association’s Construct of Cardiovascular Health: A Presidential Advisory from the American Heart Association. Circulation. 2022;146(5):E18-E43. doi:10.1161/CIR.0000000000001078
4. Grundy SM, Stone NJ, Bailey AL, et al. 2018 AHA/ACC/AACVPR/AAPA/ABC/ACPM/ADA/AGS/APhA/ASPC/NLA/PCNA Guideline on the Management of Blood Cholesterol: A Report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines. Circulation. 2019;139(25):E1082-E1143. doi:10.1161/CIR.0000000000000625
5. Brenner J, LeBlang S, Lizotte-Waniewski M, et al. Mindfulness with paced breathing reduces blood pressure. Med Hypotheses. 2020;142. doi:10.1016/J.MEHY.2020.109780
6. Whelton PK, Carey RM, Aronow WS, et al. 2017 ACC/AHA/AAPA/ABC/ACPM/AGS/APhA/ ASH/ASPC/NMA/PCNA guideline for the prevention, detection, evaluation, and management of high blood pressure in adults a report of the American College of Cardiology/American Heart Association Task Force on Clinical practice guidelines. Hypertension. 2018;71(6):E13-E115. doi:10.1161/HYP.0000000000000065
7. Chernova I, Krishnan N. Resistant Hypertension Updated Guidelines. Curr Cardiol Rep. 2019;21(10). doi:10.1007/S11886-019-1209-6
8. Agasthi P, Shipman J, Arsanjani R, et al. Renal Denervation for Resistant Hypertension in the contemporary era: A Systematic Review and Meta-analysis. Sci Rep. 2019;9(1). doi:10.1038/S41598-019-42695-9
9. Flynn JT, Kaelber DC, Baker-Smith CM, et al. Clinical practice guideline for screening and management of high blood pressure in children and adolescents. Pediatrics. 2017;140(3). doi:10.1542/PEDS.2017-1904
10. Muntner P, Shimbo D, Carey RM, et al. Measurement of blood pressure in humans: A scientific statement from the american heart association. Hypertension. 2019;73(5):E35-E66. doi:10.1161/HYP.000000000000008

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Know your numbers: Blood pressure

Speaking of Health

Tuesday, February 2, 2021

Topics in this Post

• Heart Health

By Mayo Clinic staff

Knowing and understanding key heart numbers — blood pressure, cholesterol and heart rate, along with your family history — allow you and your health care team to determine your risk for developing heart and cardiovascular disease. Knowing your risk is critical to preventing heart disease and for taking steps to improve your overall heart health.

Here is information about one of the most dangerous and sneakiest health conditions: blood pressure.

What is blood pressure?

Blood pressure is a measure of how hard your blood pushes against your arteries as it moves through your body. High blood pressure occurs when your blood pressure, the force of your blood against the walls of your blood vessels, is consistently too high. High blood pressure is harmful because it makes the heart work harder and less efficiently.

Why blood pressure matters

High blood pressure can cause significant damage to your eyes, kidneys, brain and blood vessels. Left untreated, it can lead to kidney failure or vision loss. High blood pressure also can affect your ability to think, remember and learn. There’s even a type of dementia — vascular dementia — caused by high blood pressure.

High blood pressure is one of the most dangerous health conditions because of how sneaky it can be. You can have high blood pressure for years without experiencing any symptoms. Even without symptoms, damage to your heart can still occur. Fortunately, high blood pressure can be easily detected. And once you know you have high blood pressure, you can work with your health care provider to control it.

How is blood pressure measured?

Blood pressure is traditionally measured using an inflatable cuff around your arm. The cuff is inflated, and the cuff gently tightens on your arm. The air in the cuff is slowly released and a small gauge measures your blood pressure.

Your blood pressure is recorded as two numbers:

• Systolic blood pressure (the first number) — This number indicates how much pressure your blood is pushing against your artery walls when the heart beats.
• Diastolic blood pressure (the second number) — This number indicates how much pressure your blood is pushing against your artery walls while the heart is resting between beats.

Blood pressure is measured using millimeters of mercury, or mm Hg. Mercury was used in the first accurate pressure gauges, and it is still used today as the standard unit for measuring pressure.

What is considered normal?

Your blood pressure reading will fall into one of these four categories:

• Normal — Blood pressure readings of less than 120/80 mm Hg are considered in the normal range.
• Elevated — Readings consistently ranging from 120–129 systolic and less than 80 mm Hg diastolic are considered elevated.
• Hypertension stage 1 — This stage is characterized by readings ranging from 130–139 systolic or 80–89 mm Hg diastolic.
• Hypertension stage 2 — This stage is characterized by readings consistently ranging at 140/90 mm Hg or higher.

What you can do

• Quit smoking. Tobacco temporarily raises blood pressure and can damage artery walls over time. Quitting smoking is one of the best things you can do for your health.
• Follow the DASH diet. The Dietary Approaches to Stop Hypertension, or DASH, diet includes whole grains, fruits, vegetables and low-fat dairy products. The diet encourages limiting saturated fat and foods containing high cholesterol. Following the DASH diet can lower your blood pressure by up to 11 mm Hg if you have high blood pressure.
• Get active. Regular physical fitness ― about 30 minutes per day or 150 minutes per week ― can lower your blood pressure by about 5 to 8 mm Hg.
• Limit alcohol. By drinking alcohol in moderation ― generally one drink a day for women or two a day for men ― you can potentially lower your blood pressure by about 4 mm Hg. One drink equals 12 ounces of beer, 5 ounces of wine or 1.5 ounces of 80 proof liquor.
• Skimp on the salt. In general, limit sodium to 2,300 milligrams per day or less. However, a lower sodium intake ― 1,500 mg a day or less ― is ideal for most adults. Download an infographic about salt.

Know your numbers

It’s time to know your blood pressure numbers. Adults 40 and older or anyone with risk factors should have their blood pressure checked by a health care provider once a year. Younger people without risk factors should be checked at least every two years. Download an infographic about high blood pressure.

Visit Classes & Events to find a blood pressure screening near you.

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Reading blood pressure readings

The only way to know if you have high or low blood pressure is to measure your blood pressure. Understanding your results is the key to controlling your blood pressure.

• Systolic blood pressure (First or top number) is the maximum pressure in the arteries when the heart contracts and pushes blood into the arteries.
• Diastolic blood pressure (Second or lower number) – shows the pressure in the arteries at the time of relaxation of the heart muscle, it reflects the resistance of the peripheral vessels.

Which number is more important?

Systolic blood pressure (first number) is generally given more attention as a major risk factor for cardiovascular disease in people over 50 years of age. In most people, systolic blood pressure rises steadily with age due to the loss of elasticity of large arteries, an increase in heart rate, and the development of vascular disease.

However, elevated systolic or elevated diastolic blood pressure can be used to make a diagnosis of high blood pressure. The risk of death from coronary heart disease and stroke doubles with an increase in systolic pressure of 20 mm Hg. Art. or diastolic at 10 mm Hg. Art. among people aged 40 to 89 years.

Blood pressure ranges

In our country, we adhere to the standards of the European Society for the Study of Hypertension, there are also recommendations of the Ministry of Health of the Russian Federation from 2020, which established the following ranges of numbers:

• Normal – systolic blood pressure less than 120-129 mmHg, diastolic blood pressure less than 80-85 mmHg.
• Highly normal – systolic BP 130-139 mmHg, diastolic BP 85-89 mmHg.
• 1 degree – 140-159 / 90-99 mm Hg.
• 2 degree – 160-179 / 100-109 mm Hg.
• 3 degree – more than 180/110 mm Hg.

Note: Diagnosis must be confirmed by a doctor. Hypertension is a disease or diagnosis, and hypertension is the fact of increased pressure. The doctor may also evaluate any unusually low blood pressure readings and associated symptoms.

Normal pressure

• Optimal blood pressure – SBP less than 120 mm Hg. Art. and/or DBP less than 80 mm Hg. Art.
• Normal blood pressure – pressure in the SBP range of 120-129 mmHg. Art. and/or DBP 80–84 mm Hg. Art.

If your results fall into this category, stick to heart-healthy habits such as a balanced diet and regular exercise.

High blood pressure

High blood pressure is when readings are consistently above 140 mmHg for systolic and for diastolic more than 90 mmHg Art. Measures must be taken to control this condition.

Grade 1 hypertension

Grade 1 hypertension is when blood pressure constantly fluctuates systolic within 140–159 and/or diastolic above 90–99 mmHg. Art. At this stage of high blood pressure, doctors may recommend lifestyle changes and may consider taking blood pressure medication. What you do next depends on your risk for atherosclerotic cardiovascular disease (CVD), such as heart attack or stroke, and your risk factors.

Hypertension 2nd and 3rd degree

2nd degree hypertension is when the blood pressure is constantly at the level of 160/100 mm Hg. or higher. During these stages of high blood pressure, doctors may prescribe a combination of blood pressure medications and recommend immediate lifestyle changes.

Hypertensive crisis

This stage of high blood pressure requires medical attention. If your blood pressure reading suddenly goes over 180/120 mmHg. Art., wait five minutes, and then check your blood pressure again. If your readings are still unusually high, contact your doctor immediately. Perhaps you have a hypertensive crisis.

If your blood pressure is over 180/120 mm Hg. Art. and you are experiencing signs of possible organ damage such as chest pain, shortness of breath, back pain, numbness/weakness, vision changes or difficulty speaking, do not expect pressure relief. Call 103

Symptoms of low blood pressure

Most doctors consider chronic low blood pressure to be dangerous only if it causes noticeable signs and symptoms, such as:

• Dizziness
• Nausea
• Fainting
• Dehydration and unusual thirst
• Lack of concentration
• Blurred vision
• Cold, clammy, pale skin
• Fast breathing
• Fatigue
• Depression

A single abnormal blood pressure reading is not a cause for concern unless you are experiencing any other symptoms.

Why blood pressure is measured in mmHg. Art.

Abbreviation mmHg Art. means millimeters of mercury. Mercury was used in the first accurate pressure gauges, and the unit is still used in medicine today as the standard unit for measuring pressure.

High pulse and low blood pressure at the same time: causes, what to do, treatment

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How to take measurements correctly

Sometimes low pressure readings with a high heart rate can be the result of an incorrect measurement. The procedures are carried out when the patient is in a calm state, 40-60 minutes after eating. Do not move or talk during the measurement. Pressure is measured on both hands, with an interval between procedures of 3-5 minutes.

Pulse measurement should also be taken when the patient is at rest. You can’t talk, move or laugh. To count the pulse, fingers are applied to the wrist. It is not recommended to measure the pulse in the area of ​​the carotid artery, since the data obtained will be unreliable.

How a person feels

With low blood pressure and a rapid pulse, the patient has the following symptoms:

• headache and dizziness;
• nausea and vomiting;
• pain and burning sensation in the chest area;
• difficulty in breathing;
• severe weakness and fatigue;
• increased heart rate;
• decreased visual acuity;
• lack of coordination, poor orientation in space.

In severe cases, the patient is in a fainting state, he needs immediate medical attention.

Status reasons

An increase in heart rate against the background of low blood pressure causes a decrease in the volume of blood circulating in the body.

The reasons for this condition may be:

• dehydration due to poisoning, infectious diseases, intestinal disorders, excessive consumption of alcoholic beverages, diabetes mellitus;
• large blood loss – the causes may be ulcers, cirrhosis of the liver, the presence of malignant tumors;
• severe pathologies of the liver and kidneys;
• hormonal imbalance caused by disorders of the thyroid gland;
• disorders of the autonomic system;
• panic attacks – severe fright, increased anxiety;
• chronic fatigue, lack of sleep;
• iron deficiency anemia, provoking a decrease in hemoglobin in the blood;
• incorrect intake of certain medicines;
• excessive physical and emotional stress, exhausting diets;
• state of pain shock.

In some cases, a similar pathology is noted in expectant mothers in the second half of pregnancy. This is due to an increase in blood volume and changes in the hormonal system. But by childbirth, blood pressure indicators usually stabilize.

This condition occurs more often in elderly patients. This is due to age-related wear of the heart muscle and blood vessels. The fragility of blood vessels, their loss of elasticity is the reason that they cannot fully contract and regulate the level of pressure.

Whatever the causes of the pathological condition, it must be brought back to normal. A decrease in blood pressure against the background of an increase in the frequency of heart contractions carries the risk of heart attacks or strokes. When feeling unwell, patients often lose consciousness, which leads to severe bruises and fractures. Expectant mothers are at risk of losing a child.

If the patient is fainting or has convulsions, it is necessary to call an ambulance.

What to do before the doctors arrive

Helping a sick person before the arrival of an ambulance team consists in performing the following actions:

• provide the patient with access to oxygen – open the window, unbutton the collar of the shirt, loosen the belt or belt;
• help the person to take a horizontal position, the legs should be above the level of the head;
• induce vomiting by pressing a spoon on the root of the tongue;
• give the patient a sedative – tincture of valerian or motherwort;
• Ammonia will help bring the patient to consciousness;
• severe shortness of breath and cyanosis of the lips can be symptoms of a heart attack, before the ambulance arrives, you need to give the patient a Nitroglycerin tablet under the tongue;
• Monitor the patient’s pulse and blood pressure levels.

Until the doctors arrive, you can not give the patient medications, they are prescribed only by a specialist.

Diagnostics

Sometimes low blood pressure against the background of increased heart rate can be observed in relatively healthy people after heavy physical exertion or moral experiences. In this case, the person’s condition stabilizes after rest and positive emotions.

In other situations, treatment is required, but before that, patients must undergo a thorough diagnosis to determine the cause of the health problems.

The patient is shown the following procedures:

• general and biochemical blood tests – help to detect anemia, the presence of inflammatory processes, diseases of internal organs;
• blood sugar test;
• x-ray – a study will reveal the presence of stones or pneumonia;
• electrocardiogram – necessary to monitor the condition of the heart muscle;
• hormonal studies – are prescribed for suspected thyroid pathologies.

According to the indications, the patient can be assigned consultations of an endocrinologist and a neurologist.

Treatment

The prescribed complex treatment will help to normalize high blood pressure and pulse. At the same time, the task of doctors is to eliminate the main causes that caused such a serious condition.

Drug therapy involves the appointment of a patient with drugs that maintain vascular tone, improve the functioning of the endocrine system, and accelerate blood circulation and metabolism. Additionally, vitamins are prescribed that improve the functionality of the heart muscle.

The patient must comply with the drinking regime in order to eliminate dehydration and its consequences.

If the cause of the condition was bleeding, a blood transfusion and iron supplementation will be needed to prevent anemia.

The drugs that provoked the pathology should be canceled, instead of them, the patient is selected safe analogues.