{"id":11657,"date":"2021-10-10T20:30:41","date_gmt":"2021-10-10T20:30:41","guid":{"rendered":"https:\/\/ovadiahearthealth.com\/old-site\/?p=11657"},"modified":"2022-03-11T06:55:01","modified_gmt":"2022-03-11T06:55:01","slug":"our-healthy-blood-pressure-guide","status":"publish","type":"post","link":"https:\/\/ovadiahearthealth.com\/old-site\/2021\/10\/10\/our-healthy-blood-pressure-guide\/","title":{"rendered":"Our healthy blood pressure guide"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">High blood pressure is a sign that your heart is working too hard and is under strain. If heart disease prevention is a priority for you, then you\u2019ll want to work on lowering your blood pressure to a healthy range.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That can be easier said than done though, because high blood pressure doesn\u2019t always result in symptoms. In fact, around 20% of the 100 million Americans with high blood pressure <\/span><a href=\"https:\/\/medalerthelp.org\/blog\/high-blood-pressure-statistics\/\"><span style=\"font-weight: 400;\">are completely unaware<\/span><\/a><span style=\"font-weight: 400;\">. Unlike many other health conditions, the only way to find out if your blood pressure is normal or high is to measure it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, I\u2019m going to share with you:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">What blood pressure numbers mean so you can check yours<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reasons to maintain a healthy range<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How to lower your blood pressure<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ul>\n<h2>Understanding healthy blood pressure<\/h2>\n<p><span style=\"font-weight: 400;\">As blood travels through the arteries, it puts pressure against the artery walls. This is what the term \u201cblood pressure\u201d refers to, and it\u2019s made up of two numbers:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The first number measures the pressure when your heart beats, and this is called systolic blood pressure<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The second number measures the pressure between heart beats, and this is called diastolic blood pressure\u00a0<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When you have your blood pressure measured, you\u2019ll see or hear it as something like 130 over 90, or 130\/90. The 130 is the systolic pressure and the 90 is the diastolic pressure.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The <\/span><a href=\"https:\/\/www.cdc.gov\/bloodpressure\/about.htm\"><span style=\"font-weight: 400;\">CDC puts a normal blood pressure<\/span><\/a><span style=\"font-weight: 400;\"> as up to 120\/80, with 120-139\/80-89 as \u201cat risk\u201d or prehypertension, and 140\/90 or above as having high blood pressure, or hypertension.<\/span><\/p>\n<h2>Why you want normal range blood pressure<\/h2>\n<p><span style=\"font-weight: 400;\">If left alone, high blood pressure can damage your blood vessels and lead to <\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2021\/09\/12\/what-you-need-to-know-about-cardiovascular-disease\/\"><span style=\"font-weight: 400;\">cardiovascular disease<\/span><\/a><span style=\"font-weight: 400;\"> and the following serious conditions:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heart attack<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stroke<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heart failure<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kidney disease or failure<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vision loss<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sexual dysfunction<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Angina<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Peripheral artery disease\u00a0<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As you can see, maintaining normal range blood pressure is an important part of improving heart health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, the dangers aren\u2019t limited to high blood pressure &#8211; it\u2019s also possible to have <\/span><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/low-blood-pressure\/symptoms-causes\/syc-20355465\"><i><span style=\"font-weight: 400;\">low <\/span><\/i><span style=\"font-weight: 400;\">blood pressure (hypotension)<\/span><\/a><span style=\"font-weight: 400;\">. A systolic reading of 90 and diastolic reading of 60 are considered low. Sometimes there\u2019s a clear reason for low blood pressure, such as dehydration, pregnancy, or shock. Other times, it can be a warning of an underlying medical condition or malnutrition.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Low blood pressure can cause symptoms including dizziness, fainting and blurred vision. If you have it, it\u2019s important to find out why and to get into the healthy range.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your blood pressure is higher than 120\/80, it\u2019s time to review your lifestyle to improve your cardiovascular health &#8211; don\u2019t be complacent and think that if you eventually suffer from a cardiovascular disease you\u2019ll just get treatment. Heart disease prevention is always better than cure.<\/span><\/p>\n<h2>How to lower your blood pressure<\/h2>\n<p><span style=\"font-weight: 400;\">In many instances, <\/span><b>heart disease prevention comes from you. <\/b><span style=\"font-weight: 400;\">I\u2019ve written before about how simple<\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2021\/09\/20\/the-causes-of-high-blood-pressure\/\"> <span style=\"font-weight: 400;\">changes to your lifestyle will<\/span><\/a><span style=\"font-weight: 400;\"> lower your blood pressure and improve your cardiovascular health. Best of all, these changes are simple and can be incorporated into your daily routine. If you\u2019re taking steps to improve cardiovascular health, you\u2019ll likely notice improvements in your blood pressure too. These steps include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eating a metabolically healthy diet based on whole, real food<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintaining a healthy weight and reversing obesity<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consuming alcohol only in moderation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoiding tobacco products<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exercise, particularly resistance and cardiovascular training<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Each of the above is important, but the single most important thing to remember when trying to improve cardiovascular health is that <\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2021\/08\/29\/simple-rules-for-heart-healthy-eating\/\"><span style=\"font-weight: 400;\">you are what you eat.<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Everywhere you look we\u2019re surrounded by awful food choices &#8211; <\/span><a href=\"https:\/\/www.boredpanda.com\/grocery-store-american-food-section\/\"><span style=\"font-weight: 400;\">colorful boxes of sugar and seed oils<\/span><\/a><span style=\"font-weight: 400;\">. On top of that, we\u2019re bombarded with <\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2021\/07\/11\/how-the-food-pyramid-has-failed-us\/\"><span style=\"font-weight: 400;\">misinformation about what\u2019s healthy<\/span><\/a><span style=\"font-weight: 400;\">, so in many instances people simply don\u2019t realize they\u2019re eating the wrong things.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fortunately, eating a heart healthy diet is simple. <\/span><a href=\"https:\/\/redbeard.am\/95-stop-sacrificing-your-health-for-the-sake-of-your-business-dr-philip-ovadia\"><span style=\"font-weight: 400;\">Eat what grows in the ground or what eats things that grow in the ground<\/span><\/a><span style=\"font-weight: 400;\">. It really is that simple. Eating whole unprocessed foods is the primary mechanism for improving heart (and overall) health &#8211; even if you exercise a lot, it\u2019s impossible to out train a bad diet.<\/span><\/p>\n<h2>Getting on top of your blood pressure<\/h2>\n<p><span style=\"font-weight: 400;\">Unless you\u2019ve been told otherwise by your doctor, high blood pressure is a good indicator that something is wrong in your body. In some cases, it\u2019s the symptom of a long-term illness that requires its own treatment. In other cases, it\u2019s a warning to make different choices in your daily life and improve your cardiovascular health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Having your blood pressure checked is quick and easy, and knowing if you suffer from high blood pressure is the first step in knowing if you need to make a change.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Blood pressure has a direct relationship with <\/span><a href=\"https:\/\/ovadiahearthealth.com\/old-site\/2021\/06\/19\/what-is-metabolic-health-anyway\/\"><span style=\"font-weight: 400;\">metabolic health<\/span><\/a><span style=\"font-weight: 400;\">, too. Improving one will improve the other.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To find out how metabolically healthy you are currently, and what areas you may need to improve, take my free<\/span> <a href=\"https:\/\/ifixhearts.co\/\"><span style=\"font-weight: 400;\">metabolic health quiz<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>High blood pressure is a sign that your heart is working too hard and is under strain. If heart disease prevention is a priority for you, then you\u2019ll want to work on lowering your blood pressure to a healthy range. That can be easier said than done though, because high blood pressure doesn\u2019t always result &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"\" href=\"https:\/\/ovadiahearthealth.com\/old-site\/2021\/10\/10\/our-healthy-blood-pressure-guide\/\"> <span class=\"screen-reader-text\">Our healthy blood pressure guide<\/span> Read More &raquo;<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"brizy-blank-template.php","format":"standard","meta":{"_acf_changed":false,"passster_activate_protection":null,"passster_protect_child_pages":"","passster_protection_type":"password","passster_password":"","passster_activate_overwrite_defaults":"","passster_headline":"","passster_instruction":"","passster_placeholder":"","passster_button":"","passster_id":"","passster_activate_misc_settings":"","passster_redirect_url":"","passster_hide":"no","passster_area_shortcode":"","site-sidebar-layout":"right-sidebar","site-content-layout":"plain-container","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","footnotes":""},"categories":[7],"tags":[19,17,23,20,21,22],"class_list":["post-11657","post","type-post","status-publish","format-standard","hentry","category-blog","tag-blood-pressure","tag-cardiovascular-disease","tag-heart-attack","tag-high-blood-pressure","tag-hypertension","tag-stroke"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Our healthy blood pressure guide | Ovadia OLD Site<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Our healthy blood pressure guide | Ovadia OLD Site\" \/>\n<meta property=\"og:description\" content=\"High blood pressure is a sign that your heart is working too hard and is under strain. 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