Understanding Blood Pressure
Blood pressure measures the force of blood against artery walls. Readings have two numbers: systolic (pressure when heart beats) over diastolic (pressure when heart rests).
Blood Pressure Categories
- Normal: Below 120/80
- Elevated: 120-129 systolic and below 80 diastolic
- Stage 1 Hypertension: 130-139 or 80-89
- Stage 2 Hypertension: 140+ or 90+
- Crisis: Above 180/120 — seek emergency care
Natural Ways to Lower Blood Pressure
DASH Diet: Proven to reduce blood pressure by 8-14 points. Emphasizes fruits, vegetables, whole grains, and low-fat dairy.
Reduce Sodium: Limit to 1,500mg daily. Read labels — sodium hides in surprising places.
Exercise: 30 minutes of moderate activity daily can reduce BP by 5-8 points.
Limit Alcohol: No more than 1 drink daily for women, 2 for men.
Manage Stress: Meditation and deep breathing activate the relaxation response.
