Diseases related to our cardiovascular system have become the biggest risk to our health, especially as we age. Monitoring this health involves monitoring many factors, but keeping some of these factors under control is in our hands.
What is it and why is it important? Blood pressure refers to the level of pressure at which blood circulates through the blood vessels. When these pathways become narrowed for some reason, there is less room for blood to circulate, increasing blood pressure.
Pressure is a measure of the health of our cardiovascular system, as high pressure is associated with failure. Its monitoring allows health professionals to intervene preemptively to avoid deadly diseases. It should be taken into account that heart diseases are usually one of the main causes of mortality in developed countries, and especially in the elderly.
Millimeters of mercury. The unit of measurement of blood pressure is millimeters of mercury (mmHg or mm Hg). It is not a standard metric unit of pressure, but can be converted to it, equivalent to just over 0.133 kilopascals (kPa).
This measurement is due to the fact that previously blood pressure was measured with mercury sphygmomanometers, which is no longer common today (as is the case with thermometers).
Blood pressure measurement is actually twofold. On the one hand, the maximum pressure reached when the heart pumps blood, the systolic pressure, is measured; and on the other hand, the minimum pressure in our arteries when the heart receives blood instead of pushing it, the diastolic pressure.
Different levels of hypertension. As usual, if we want to take into account the diversity of people, there can be variations in what is considered normal pressure, but it is common for a blood pressure of less than 120 and 80 mm Hg systolic and diastolic pressure to be considered normal. respectively.
Blood pressure slightly above 120 mm Hg, but below 130 can already be considered high. Hypertension can be diagnosed between 130 and 140 mm Hg. Something similar happens with diastolic pressure, with levels that could be considered normal-high up to 90 mm Hg, and hypertension appears at that point.
Hypotension: pressure that is too low. Low blood pressure or hypotension, less dangerous than hypertension, carries its own risks. In this case, it is normal that the pressure does not fall below 90 and 60 mm Hg. Low blood pressure can cause mild symptoms such as dizziness and fainting, but it can also have more serious, even life-threatening consequences.
Take control. Monitoring our blood pressure is only part of the job when it comes to keeping it under control. There are guidelines for both preventing hypertension and better managing it once it occurs, although as usual, prevention is the key.
Of course, every body is unique, but there is a large consensus on what the key habits are when it comes to getting closer to a healthy level, and one of them is exercise. Avoiding a sedentary lifestyle and maintaining daily activity, such as walking, can help. Regular aerobic exercise can also be suitable, there are instructions on how to improve our physical activity, but a consultation with an expert is also not out of the question.
Healthy food. Another recommendation is also well known and is to eat healthy. In addition to the usual advice (increase fruit and vegetable consumption, limit ultra-processed foods and sugars), there are some dietary recommendations related to improving heart health, specifically reducing salt in our diet.
To facilitate this work, it is good to increase our consumption of potassium. This element acts as an electrolyte and is able to counteract some of the effects of sodium, and it also helps our heart rate stay constant. Finally, fiber consumption is also linked to better cardiovascular health, in this case not because of its interaction with salt, but because of keeping blood sugar levels more stable.
Tobacco, alcohol and other risk factors. Although tobacco consumption is usually associated with poorer lung health and especially cancer, the habit can also harm our cardiovascular health. Therefore, it is recommended not to smoke as a preventive measure.
Similarly, although we associate alcohol with liver problems, its consumption is also discouraged, although there is some margin for very moderate consumption in this case.
There are several factors in our health that can be linked to our blood pressure and thus heart health, such as diabetes or our body mass. Being overweight is one of the most well-known risk factors, along with age, genetics and habits.