Normal Blood Pressure: What is it How to maintain your BP


  • 1 What is a normal blood pressure?
    • 1.1 Your Blood Pressure Reading
    • 1.2 Using the Sphygmomanometer
    • 1.3 How Do You Maintain a Normal Blood Pressure?
    • 1.4 Share this:
    • 1.5 Related

What is a normal blood pressure?

Blood pressure is that force that is exerted by your blood on your artery walls. Arteries are those blood vessels that carry blood rich in oxygen away from your heart. The beating of your heart forces more blood into the arteries, raising the force exerted on their walls a little bit. This is what we call systolic pressure. In between the heartbeats when this pressure drops we call it diastolic pressure.

So, naturally if for some reason your arteries become stiff and/or narrow, pressure will build up –just like it happens if you squeeze a section of a garden hose – and make the heart work harder to beat this force.

A human heart is a muscle that is about the size of a fist and has to beat for around two and a half billion times in an average human lifetime. That is why you do not wish to make this crucial muscle work any harder than it is necessary. This is the reason why having a normal blood pressure is so crucial.

A normal human being should have a blood pressure of below 120/80mmHg; this is the ideal level for people wishing themselves good health. You will have a much lowered risk of stroke or heart disease at this blood pressure level.

If you measure your blood pressure and find it at this optimal value, then that is great news. Follow our healthy living advice so as to keep it that way. But if you find that your blood pressure is over 120/80mmHg, you need to lower it, because chances are that you are having high blood pressure or – also called hypertension – or at a high risk of getting it.


Your Blood Pressure Reading

Are you aware of your blood pressure readings? Have you had it checked in the last year? If you are a man aged above 45 years or a woman aged over 55 – and especially if you are African American – high blood pressure is a something you cannot ignore.

According to statistics by the US Centers for Disease-Control and Prevention, above 50% of all men and women develop high blood pressure after the age of 55.

But this does not mean that those of us who are not African-American or younger than 55 should relax on their health: having diabetes – and/or having a family history of diabetes – is another factor that increases a person’s risk of suffering form high blood pressure. It is this importance of taking blood pressure readings regularly for all of us that prompted us to bring you the best blood pressure monitor,wrist blood pressure monitor known as the sphygmomanometer  in the market!

As we mentioned earlier, heart attack and stroke are the most common and serious dangers that can arise from high blood pressure. It is no surprise that they are two of the three most prevalent killers for Americans, race or ethnicity not withstanding!

In comparison, most UK adults have blood pressure readings ranging between 120/80mmHg and 140/90mmHg, a situation which is as dangerous as with Americans. Though this level is not classified as potentially dangerous high blood pressure, the main reason why people with readings ranging here should consider lowering it is because higher blood pressure levels mean higher risks of health problems.

For instance, a person with a blood pressure reading of 135/85mmHg has a likelihood of having a heart attack or stroke that is twice as high as that of a person with a reading of 115/75mmHg. So, you should immediately start taking steps to bring your blood pressure down – or stop it from rising any further – if you find it within this range.

You could even be having high blood pressure without knowing because it often is not accompanied by any symptoms. It is a disease that is a common and oftentimes a silent killer. That is why the best blood pressure monitor,wrist blood pressure monitor – the sphygmomanometer – comes in handy to you’re your doctor make the right readings at the right time. Ensure your blood pressure is checked and monitored by a medical professional – always – in case of any abnormalities.


Using the Sphygmomanometer

In order to take your blood pressure reading, your healthcare provider places the cuff on her sphygmomanometer around your arm and inflates it until blood stops flowing. Then she slowly deflates it listening to a specific artery in your arm located on the opposite side of the elbow.

On first hearing your blood flowing – by listening to a sound that resembles a heartbeat – she will measure your systolic blood pressure. Then if there is no beat being heard anymore, diastolic blood pressure is measured. The systolic pressure figure is normally recorded first.

This is the meaning of the 3 possible readings:

– a systolic pressure reading of less than 120 and a diastolic reading of less than 80 means that you have normal blood pressure;

– a systolic range of 120-139 and a diastolic of 80-89 means pre-hypertension; while

– a systolic of above 139 and a diastolic pressure of more than 89 may mean that you have high blood pressure.

But it is also important to note that a single abnormal reading of your blood pressure does not necessarily mean that you have hypertension. Your healthcare provider checks your blood pressure reading multiple times, and on different days, before making a conclusion that you have hypertension or not.

How Do You Maintain a Normal Blood Pressure?

So, the sphygmomanometer has indicated that your blood pressure reading is normal… Great news! But how can you keep it that way and fight back this dangerous condition?

The following tips are going to help you avoid the development of high blood pressure in your body:


Exercise is very effective when it comes to controlling your blood pressure, one reason being that it stimulates the release of nitric acid in your body, a substance that causes your blood vessels to open up and reduce blood pressure. Exercising also helps strengthen heart muscles, reduce stress as well as aiding weight loss.

Lose those extra calories:

Blood pressure rises with piling up of pounds on our bodies, it is a fact that we can never get around of however much we wish! Being overweight raises your risk for diabetes and heart disease too. But losing even only 10 pounds can begin to make your blood pressure to go back down.

Eat healthy: 

The food you eat is another big factor in this whole blood pressure story. Just eating the right types of diet in the right quantities can greatly lower your high blood pressure risks or aid your return to normal blood pressure. According to clinical studies, diets high in fruits and vegetables; low-fat dairy products; whole grains; poultry and fish; as well as nuts really work for blood pressure. But also avoid excessive red meat, fats and sugar.

Shake that salt habit:

A normal adult requires only about 500mg of salt per day, yet the average American consumes up to 9,000mg daily! Medical studies have shown that high salt intake greatly contributes to high blood pressure. Currently, it is recommended that people should limit their salt intake to 2,400mg per day, which is the equivalent of about a teaspoon.

Put brakes on drinking and smoking:

If you wish to keep your blood pressure normal, these are two other dangerous habits that you should consider avoiding. In addition to filling your body with empty calories, consumption of alcohol also increases blood pressure. The recommended safe amounts of alcohol are only a drink per day for women and only two for men. Any amount of cigarette smoking is not safe for anybody because nicotine leads to the constriction of blood vessels thereby raising blood pressure. Quitting this bad habit also lowers the risk of cancer and heart disease.

Check your blood pressure: 

This is the only way to be sure if your blood pressure is high or normal. Visit a trained healthcare professional for a reading to be taken regularly. The American Heart Association has recommended that we check our blood pressure readings at least once in every two years.

So, push yourself away from that computer; turn off your television; get active; eat your fruits, vegetables and other healthy foods in the right amount; kick your bad habits and take blood tests regularly – it is the surest way to avoid hypertension. And do not forget to check out if your doctor is using the best blood pressure monitor,wrist blood pressure monitor around, you can download freebook about blood pressure and get a best sphygmomanometer for your family

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