Blood pressure readings can be confusing but it’s important to understand what the numbers mean. Below is a quick guide to understanding your blood pressure, and steps that can help you maintain healthy blood pressure levels that are within the normal range.

Know Your Numbers
Blood pressure is measured in two numbers:

• The upper number, known as systolic blood pressure, indicates how much pressure your blood is exerting against your artery walls when your heart beats.
• The lower number, known as diastolic blood pressure, indicates how much pressure your blood is exerting against your artery walls while your heart is resting between beats.

Blood Pressure Guidelines (American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines)*

Maintaining Healthy Blood Pressure*
Maintaining healthy blood pressure levels can be simple, yet at the same time, complex. Environmental factors (stress, toxins, exercise), diet, and genetics can all play a role in your blood pressure health. Some of us are genetically prone to have higher blood pressure.

These guidelines can not only help you maintain healthy blood pressure levels, but can also help you to enjoy your athleticism, cardiovascular health, and sexuality for years:

Stay active:

• Exercise on a regular basis. Aerobic exercise — at least 30 minutes, 3-4 days a week — trains your arteries to dilate, thus helping contribute to healthy blood pressure. 
• Stay sexually active, as it helps lower stress and helps improve blood vessel function.

Take time to Recharge:

• Develop a meditation or deep breathing practice for 5-10 minutes, twice a day. It will help you relax and clear your mind and emotions.
• Optimize your sleep. If you snore, discuss a sleep study with your doctor to be sure you are breathing normally at night. Sleep apnea can drive hypertension and may shorten your lifespan.

Eat a balanced diet:

• Foods rich in dietary nitrate — such as kale, beets, arugula, bok choy and spinach — improve your body’s ability to make nitric oxide. This enables your blood vessels to dilate normally, which lowers blood pressure and can improve athletic and sexual performance. 
• A sodium to potassium ratio that is out of balance can raise your blood pressure. Eat a diet high in potassium and low in sodium, avoiding packaged and fast foods. 
• Avoid sugar, saturated fats, and trans fats, which can damage blood vessels and keep them from dilating. 
• Eat healthy fats like olive oil and fish oil (omega 3s), which can make your arteries healthier.

‘Maintaining Healthy Blood Pressure’ tips provided by Dr. Jeffrey Gladden, a board certified interventional cardiologist. Dr. Gladden is currently the Director of Heart Attack and Stroke Prevention and Cardiac Rehabilitation at a prominent heart hospital. Dr. Gladden is a paid endorser.

*This information is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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