What is Blood Pressure?
Blood pressure measures the force of blood against artery walls. It's expressed with two numbers: systolic (when the heart beats) and diastolic (when it rests).
AHA Classification
| Category | Systolic | Diastolic | |----------|----------|-----------| | Normal | < 120 | < 80 | | Elevated | 120-129 | < 80 | | Hypertension Stage 1 | 130-139 | 80-89 | | Hypertension Stage 2 | ≥ 140 | ≥ 90 | | Hypertensive Crisis | > 180 | > 120 |
Mean Arterial Pressure (MAP)
MAP = Diastolic + ⅓ × (Systolic − Diastolic)
A MAP between 70-100 mmHg is considered normal. It's a more precise indicator of organ perfusion.
Hypertension is known as the "silent killer" because it usually has no symptoms until it causes significant damage. Regular monitoring is key.
How to Lower Blood Pressure Naturally
- Reduce sodium: Less than 2,300 mg/day (ideally 1,500 mg)
- Exercise: 150 minutes/week of moderate activity
- Healthy weight: Each kg lost can reduce ~1 mmHg
- Limit alcohol: Maximum 1-2 drinks per day
- Manage stress: Meditation, deep breathing
- DASH diet: Rich in fruits, vegetables, low in saturated fats
If normal, once a year is sufficient. If elevated or you have hypertension, your doctor may recommend weekly or daily measurements.
Yes. It's lower during sleep and rises upon waking. Stress, exercise, caffeine, and food also temporarily affect it. Always measure under the same conditions.