A Movement for Healthier Families, a Healthier Midlands and a Healthier Future Hidden in Plain Sight

What Your Blood Pressure May Be Telling You

High blood pressure—also known as hypertension—is often called the silent killer for a reason. You can feel perfectly fine while elevated blood pressure quietly places added stress on your blood vessels, heart, brain and kidneys. In fact, high blood pressure usually has no warning signs or symptoms. The only way to know your blood pressure is to measure it. That’s why knowing your numbers matters.

What Do the Numbers Mean?

Blood pressure is recorded as two numbers. The top number (systolic) measures the pressure in your arteries when your heart contracts. The bottom number (diastolic) measures the pressure while your heart rests between beats.

According to current American Heart Association/American College of Cardiology guidelines:

Normal: Less than 120/80 mmHg

Elevated: 120-129 and less than 80 mmHg

Stage 1 hypertension: 130-139 or 80-89 mmHg

Stage 2 hypertension: 140 or higher or 90 or higher mmHg

Severe hypertension: Higher than 180 and/or higher than 120 mmHg

You do not need both numbers to be elevated to fall into a hypertension category.

From my preventive, holistic perspective, I encourage my clients to strive for an optimal blood pressure around 120/70 mmHg or lower, when appropriate for the individual and safely achieved.

Are You Measuring it Correctly?

A blood pressure reading is useful only if it is accurate.

Use a validated automatic upper-arm cuff that fits correctly. Before checking your pressure, empty your bladder and sit quietly for at least five minutes. Avoid caffeine, smoking and exercise for at least 30 minutes beforehand.

Sit with your back supported, feet flat on the floor and legs uncrossed. Place the cuff on bare skin and support your arm at heart level. Do not talk or scroll through your phone while the machine is measuring.

Take two readings at least one minute apart and record them.

Morning or Evening?

I prefer looking at patterns rather than becoming overly concerned about one isolated reading.

When checking at home, taking readings at consistent times in the morning and evening can provide a better picture of how blood pressure behaves throughout the day. Blood pressure naturally fluctuates, which is why a log can be more informative than a single measurement in the doctor’s office.

Bring that log to healthcare appointments.

Midlands Action Plan

There is much you can do to support healthy blood pressure.

Hydrate. Make water your primary beverage and stay adequately hydrated.

Watch the sodium. Much of the sodium and sugar in our diets comes from packaged, processed and restaurant foods. 

Control insulin resistance. High insulin levels tell the kidneys to hold onto sodium, which expands blood volume and raises pressure. 

Move. Motion is lotion for our bodies. Regular walking, strength training and other forms of physical activity can support cardiovascular health.

Sleep. Consistently inadequate sleep can work against healthy blood pressure.

Manage stress. Prayer, meditation, deep breathing, time outdoors and simply slowing down can help your body move out of a constant stress response.

Lifestyle changes can be powerful, but they do not eliminate the need for medication when appropriate. Sometimes lifestyle changes and medication work together. Never stop or change prescribed blood pressure medication without talking with your healthcare professional.

Midlands Matters Monthly Challenge: Know Your Pressure

For the next seven days, check your blood pressure in the morning and evening under similar conditions. Take two readings one minute apart and record them. Do not obsess over an individual number. Look for the pattern. If your readings are consistently elevated, share your log with your healthcare provider.

If your blood pressure is higher than 180/120 mmHg, repeat the measurement after at least one minute. If it stays that high, contact a healthcare professional promptly. If you also have symptoms such as chest pain, headache, shortness of breath, weakness, numbness, vision changes or difficulty speaking, immediately call 911.

Until our next conversation…

Wishing you peace, love and healing,