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Blood Pressure: What It Is and How to Keep It Healthy
Blood pressure is the force your heart uses to push blood through your vessels. It’s written as two numbers, like 120/80 mm Hg. The first (systolic) shows the pressure when the heart beats; the second (diastolic) shows the pressure when the heart rests. When both numbers stay in the normal range, your heart and vessels stay happy.
High blood pressure, or hypertension, often shows no symptoms. That’s why it’s called the “silent killer.” Over time, unchecked pressure can damage arteries, lead to heart disease, kidney problems, or strokes. Knowing your numbers and what you can do about them is the first step toward staying safe.
How to Measure Your Blood Pressure at Home
Buying an automatic cuff is the easiest way to keep tabs on your pressure. Here’s a quick routine that works for most people:
- Sit quietly for five minutes. Keep your back straight, feet flat, and arm at heart level.
- Place the cuff on a bare upper arm. Make sure it’s snug but not too tight.
- Press start and stay still while the machine inflates and deflates.
- Record the reading. Do it twice, a minute apart, and use the average.
Do this at the same time each day – morning or evening works best. If you see numbers consistently above 130/80, it’s time to talk to a doctor.
Simple Lifestyle Moves to Lower Your Numbers
Small changes add up fast. Cut back on salty foods – a pinch of salt is enough for most meals. Swap chips for fresh veggies or fruit. Aim for at least 150 minutes of moderate activity a week; a brisk walk around the block counts.
Weight matters too. Even losing five pounds can lower systolic pressure by a few points. Keep alcohol in check – no more than one drink a day for women and two for men. Finally, stress hurts. Try deep breathing, short meditation, or a hobby that relaxes you.
If lifestyle tweaks aren’t enough, medication might be needed. Our article on Olmesartan and Cholesterol explains how this ARB works to relax blood vessels and lower pressure. Your doctor can decide if an ARB, a diuretic, or another class fits your situation.
When to see a professional? If you get readings above 140/90 more than twice, experience headaches, vision changes, or chest pain, call your doctor right away. Regular check‑ups help catch problems early and let you adjust treatment before anything serious happens.
Tracking your pressure doesn’t have to be a chore. With a simple home monitor, a few healthy habits, and the right medical guidance, you can keep your numbers in the safe zone and protect your heart for years to come.