Can you picture this? The doctor wraps a cuff around your arm, squeezes the bulb, and listens with a stethoscope. It’s a tense few seconds as you wait confirmation your blood pressure levels are inside a healthy, normal range. Luckily, the numbers he reads out next brings smiles all around. That’s the result every healthy American man or woman hopes for. Right? After all, failing to maintain healthy blood pressure is the most overlooked risk factor when it comes to overall heart health.

Well now there’s good news when it comes to maintaining healthy blood pressure! As a nutrition educator, It is my passion to educate and inform my readers about maintaining healthy blood pressure. First, why is maintaining normal blood pressure so important? Without it, the blood can’t circulate through the body and provide your organs with the vital nutrients they need. In fact, every cell in your body needs constant blood flow to transport oxygen and remove waste products. Simply stated, blood pressure is a measure of how hard your heart has to work to circulate blood through your body. It represents the force applied against the walls of the arteries as your heart pumps blood. This pressure is determined by the force and amount of blood pumped and the size and flexibility of your arteries. Blood pressure is the measure of force applied to artery walls. Like a balloon being filled with water, pressure rises when arteries contain a large amount of blood.

When you get your results, it’s important to pay attention to two specific numbers. The top number represents systolic blood pressure (The force when the heart contracts): the bottom number represents diastolic blood pressure (the force when the heart rests). Both measure the pressure that pulses against the inside lining of your arteries as blood is pumped through them. Remember, it’s not just your hard-working heart we’re talking about… maintaining healthy blood pressure already in the normal range is also important for the health of your blood vessels, brain and eyes. Why is it important to check your BP levels often? Sometimes it’s hard to know what is normal and what isn’t. The only surefire way to know is to have your blood pressure reading taken regularly. You may be surprised to hear It changes constantly from hour to hour, sometimes even minute to minute. Factors influencing your blood pressure include the time of day; for example, blood pressure is typically lowest in the morning, your psychological state, and how much physical exertion you do. Not only that, readings can be higher in a doctor’s office because of anxiety. Everyone should have a blood pressure monitor to use at home. Not only does it let you check your BP levels more frequently, it helps you avoid those spikes you may experience when you walk through the door of your doctor’s office. Whenever you do check your blood pressure, you should try to relax and refrain from talking, position yourself properly and try both arms.

Here are just a few helpful lifestyle tips to go a long way toward maintaining a healthy blood pressure.

If you haven’t tried these tips, I strongly encourage you to follow these general guidelines starting today.

1. Strive to achieve a healthy weight.

2. Engage in regular physical activity.

3. Enjoy a healthy diet.

4. Avoid trying to get in situations that tend to boost adrenaline or cortisol levels.

5. Avoid excessive alcohol.

6. Always avoid cigarettes.

I remind you that following these general guidelines is just a start. You can do so much more to keep your blood pressure in the normal range. For more information on maintaining a healthy blood pressure, contact Lethia Lee at the Sampson County Cooperative Extension Office at 910-592-7161 or Lethia _ [email protected].

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By Lethia Lee

Contributing columnist

Lethia Lee is the EFNEP Program Assistant for the Expanded Food Nutrition Education Program with the Sampson County Cooperative Extension Center.