You know the importance of normal blood pressure, but what 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. That applies to blood pressure at rest, so not right after exercising, for example. At home it can even be slightly lower, namely 135/85.
The ideal blood pressure is 120/80 or lower, and with a systolic pressure between 120 and 140 we call the blood pressure normal.
The ideal blood pressure values do not change with your age. So the blood pressure can be the same for a 50-year-old, a 70-year-old and people over 80. There is also no difference between the ideal blood pressure for a woman or a man, for the elderly or athletes.
It is true, however, that under the influence of medication the values may deviate slightly.
Measuring blood pressure in 5 steps
It is important to measure your blood pressure regularly. Regularly can mean once a year, 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 that you have not smoked, drunk coffee or exerted yourself for half an hour before the measurement.
This is how you can measure your blood pressure yourself:
- Which arm? You measure your blood pressure on the arm you use least, so not the arm you write with. Take off your outer 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; you should still be able to fit your thumb underneath.
- Sit upright on a chair, with your back against the backrest. Place your feet next to each other on the floor, rest your arm relaxed on the armrest of the chair or the table and stay silent for a moment.
- Now you can press the start button. The measurement then runs automatically and also stops 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?
Do you not have a blood pressure monitor yourself? You can also have your blood pressure measured at your GP's practice.
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 (oily) fish. Are you not getting enough omega 3 through your diet, for example because you never eat fish or eat too little of it? 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 high concentration:
DHA and EPA in omega 3 maintain normal blood pressure with a daily intake of 3 g of EPA and DHA. The supplemental daily intake of EPA and DHA combined should not exceed 5 g.
