You often hear about blood pressure, but why is it actually so important? The pressure with which your heart pumps blood through your body says a lot about your overall health. In this blog you will discover what normal blood pressure is, how it changes with age, and you will get 7 practical tips for maintaining good blood pressure.
What is 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 in the resting phase between two heartbeats.
In general, blood pressure below 120/80 mmHg is the goal. 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 good blood pressure per age?
As you get older, your blood vessels change. They become somewhat less elastic, which naturally raises blood pressure slightly. That is why there are different guidelines per age group:
- 18-40 years: for young adults, 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 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 in a natural way:
1. Move more often
One of the best ways to keep your blood pressure normal is to exercise! Your heart becomes stronger and works more efficiently, so it needs less force to pump blood around. Even 30 minutes of walking, cycling or swimming per day makes a big difference. No time for a full session? Then divide it into short blocks of 10 minutes.
2. Go through life salt-conscious
That chip, that ready-made meal or that sandwich with cheese: 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 foods. 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 the maintenance of normal blood pressure.* So enrich your meals with potassium-rich foods such as bananas, potatoes with skin, avocados and spinach. A fruit smoothie with banana or a salad with avocado are delicious ways to get more potassium.
4. Be sensible with alcohol
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 plan alcohol-free days into 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 oily fish, contribute to the maintenance of normal blood pressure.* So 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!
Can you not manage two fish meals per week? Then a supplement with omega 3 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. Maybe meditation helps you, or 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 around. Good news: you do not have to lose ten kilos right away to see an effect. Even a modest weight loss of 5-10% can already significantly lower your blood pressure. Focus mainly on gradual changes that you can sustain.
Finally: good blood pressure starts with small steps
Your blood pressure says a lot about how your body is doing. The great thing is: you have influence yourself! Every walk, healthy meal and moment of relaxation can make the difference for your blood pressure. With these tips, you are in control. Start today with one small step; your body will thank you!
*Approved health claims from the EFSA. The beneficial effect of omega-3 fatty acids is obtained with a daily intake of 3 grams of EPA and DHA. The combined daily intake of EPA and DHA should not exceed 5 grams. Potassium contributes to the maintenance of normal blood pressure with sufficient intake through the diet.
