You often hear about blood pressure, but why is it actually so important? The pressure with which your heart pumps blood through your body reveals a lot about your overall health. In this blog, you will discover what normal blood pressure is, how it changes with age, and receive 7 practical tips for maintaining good blood pressure.
What is a normal blood pressure?
Your blood pressure is expressed in two numbers, for example 120/80 mmHg. The first number (the systolic pressure) measures the pressure when your heart contracts to pump blood around. The second number (the diastolic pressure) indicates the pressure during the resting phase between two heartbeats.
Generally, the goal is a blood pressure below 120/80 mmHg. Are you between 120/80 and 140/90 mmHg? Then you have elevated blood pressure. If the values exceed 140/90 mmHg, we speak of high blood pressure.
What is a good blood pressure per age?
As you get older, your blood vessels change. They become somewhat less elastic, causing blood pressure to naturally rise slightly. Therefore, there are different guidelines per age group:
- 18-40 years : for young adults, a healthy blood pressure is below 120/80 mmHg
- 40-60 years : in the middle years, your blood pressure may rise to 135/85 mmHg
- 60+ years : Are you older than 60? Then a blood pressure up to 140/90 mmHg is still fine.
7 tips for healthy blood pressure
Normal blood pressure starts with a healthy lifestyle. With these 7 tips, you help maintain your blood pressure naturally:
1. Exercise more often
One of the best ways to keep your blood pressure normal is by exercising! Your heart becomes stronger and works more efficiently – as a result, it needs less force to pump blood around. Even just 30 minutes of walking, cycling, or swimming a day makes a big difference. Don't have time for a whole session? Then break it up into short 10-minute blocks.
2. Go through life salt-conscious
That chip, that ready-made meal, or that cheese sandwich: they all contain salt that retains fluid in your body and drives up your blood pressure. Most people unknowingly consume twice as much salt as is healthy. Try to choose fresh, unprocessed food. And choose herbs and spices more often instead of salt.
3. Eat potassium-rich foods
While sodium raises your blood pressure, potassium actually contributes to maintaining normal blood pressure.* So enrich your meals with potassium-rich foods such as bananas, potatoes with the skin on, avocados, and spinach. A banana fruit smoothie or an avocado salad are delicious ways to increase your potassium intake.
4. Use alcohol responsibly
A glass of red wine with dinner can be enjoyable, but keep it limited. Drinking too much alcohol raises your blood pressure. Try to stick to the guideline of a maximum of one glass per day for women and two for men. Also, consciously schedule alcohol-free days in your week. Your heart and your blood pressure will thank you!
5. Take omega-3 fatty acids
What is the connection between omega-3 and your blood pressure? EPA and DHA, the valuable omega-3 fatty acids from fatty fish, contribute to the maintenance of normal blood pressure.* Therefore, put salmon, mackerel, or herring on the menu a few times a week. Grilled salmon with a fresh salad, a mackerel salad for lunch, or herring as a snack – vary and enjoy!
Do you not manage to have two fish meals a week? Then an omega-3 supplement is a valuable addition.
6. Reduce stress
Stress is part of life, but prolonged stress can significantly raise your blood pressure. Learn to recognize when you are tense and consciously build in moments of relaxation. Perhaps meditation helps you, or perhaps a brisk walk in nature. For others, listening to music or spending time with friends works better.
7. Find your ideal weight
Every extra kilo makes it harder for your heart to pump blood. Good news: you don't have to lose ten kilos immediately to see results. Even a modest weight loss of 5-10% can significantly lower your blood pressure. Focus primarily on gradual changes that you can stick with.
Finally: good blood pressure starts with small steps
Your blood pressure reveals a lot about the state of your body. The good news is: you are in control! Every walk, healthy meal, and moment of relaxation can make a difference to your blood pressure. With these tips, you are in charge. Start today with just one small step; your body will thank you!
*Approved health claims by the EFSA. The beneficial effect of omega-3 fatty acids is obtained with a daily intake of 3 grams of EPA and DHA. The daily intake of EPA and DHA combined should not exceed 5 grams. Potassium contributes to the maintenance of normal blood pressure with sufficient dietary intake.
