Definition—this is the pressure within the arteries and the blood vessels
When you are referring to blood pressure there are two significant numbers that you have to be concerned with. Those are the systolic and diastolic numbers. When you are referring to the systolic number this is the pressure that is created when your arteries are resisting the blood flow. The diastolic number is the pressure that is created when your heart pushes your blood into the arteries. On average, the normal blood pressure is 120 over 80. The first number, or the top one, is your systolic number. Most physicians will consider you have high blood pressure if you have a reading of 140 over 90 or higher.
When you have high blood pressure you are more at risk for having a stroke and/or heart attack in addition to kidney or any organ failure.
How to reduce blood pressure
There are many ways to reduce high blood pressure including medication. Here are some other ways to reduce your blood pressure.
- Get active—if you have high blood pressure, this is one of the most important changes in your lifestyle that you need to make. It will help reduce your body fat levels. Any type of physical exercise, including brisk walking, working in your garden, or going for a bike ride, can help.
- Make sure that you are managing your weight because when you have excess fat, you are putting more stress on your heart. You should make sure that you are eating a healthy diet with plenty of fruits, vegetables, fiber, and lean protein. Watch the amount of salt and sugar you are eating.
- Although it is easier said than done, you should stop smoking. When you smoke you are damaging the walls of your arteries and will increase your blood pressure. This combination will increase your risk of developing any number of heart diseases.
- Try to learn how to manage your stress because being stressed out can cause your blood pressure to go up. People who are more stressed in your job also have a higher blood pressure levels.
- Eat less salt to decrease your blood pressure. Eat foods that are reduced salt or low in salt. Use other things to spice up your food, sauces, salads, and marinades likes herbs, spices, vinegar, and lemon juice.
- Try to eat fish at least three times each week because they have an anti-inflammatory ingredient. It helps you maintain and support a better cardiovascular system. Your blood vessels will also be able to maintain their flexibility so there will be healthy blood flow. If you do not like fish, or do not want to eat that much fish, you can also take an Omega-3 supplement.
These are just some of the many ways that you can help to lower your blood pressure and live a longer, healthier life.