You know the importance of normal blood pressure, but what exactly are 'normal' blood pressure values? And what can you do yourself to keep your blood pressure around those normal values?
Blood pressure values
Your blood pressure is normal if the systolic pressure is lower than 140 and the diastolic pressure is lower than 90. This applies to blood pressure at rest, so not if you have just exercised, for example. At home, it may even be slightly lower, namely 135/85.
The ideal blood pressure is 120/80 or lower, and a systolic pressure between 120 and 140 is considered normal.
Ideal blood pressure values do not change with age. Therefore, blood pressure can be the same for a 50-year-old, a 70-year-old, and those over 80. There is also no difference between the ideal blood pressure for a woman or a man, or for the elderly or athletes.
However, it is true that the values may deviate slightly under the influence of medication.
Measuring blood pressure in 5 steps
It is important to measure your blood pressure regularly. By regularly, you can think of once a year, starting from the age of 40 .
You can easily measure your blood pressure yourself, manually. Before measuring your blood pressure, it is important that you have sat quietly for at least 5 minutes and have not smoked, drunk coffee, or exerted yourself for half an hour prior to the measurement.
Here is how you can measure your blood pressure yourself:
- Which arm? Measure your blood pressure on the arm you use the least, so not the arm you write with. Take off your upper clothing or roll up your sleeve if you can.
- Place the blood pressure cuff around your upper arm at the level of your heart, about 2 cm above your elbow, with the cord on the inside of your elbow. Do not pull it too tight; your thumb should still be able to fit between it and your arm.
- Sit upright on a chair with your back against the backrest. Place your feet side by side on the floor, rest your arm relaxed on the armrest of the chair or table, and say nothing for a moment.
- Now you can press the start button. The measurement will then proceed automatically and stop by itself. Wait a minute and then press the button again to measure the blood pressure.
- Write down the blood pressure values so you can compare them with other measurements. Is my blood pressure normal or average?
Don't have a blood pressure monitor yourself? You can also have your blood pressure measured at the GP.
DHA and EPA in omega-3 help maintain normal blood pressure.
DHA and EPA contribute to the maintenance of normal blood pressure. DHA and EPA are omega-3 fish fatty acids.
You find them mainly in (fatty) fish. Are you not getting enough omega-3 through your diet, for example because you never eat fish or eat too little? Then consider a supplement such as fish oil with omega-3. At Arctic Blue we sell several products with a high concentration of EPA and DHA, both fish oil and algae oil.
In order of highest concentration:
DHA and EPA in omega-3 maintain normal blood pressure with a daily intake of 3 g of EPA and DHA. The additional daily intake of EPA and DHA combined should not exceed 5 g.
