Why It’s Important to Keep Your Blood Pressure Under Control

 

Maintaining normal blood pressure is essential for heart and circulatory health. Discover the ideal values and practical tips for regulating it naturally.

Blood pressure is one of the most important indicators of cardiovascular health. Keeping it under control is essential to prevent conditions such as heart attacks, strokes, and heart failure. But what are considered normal blood pressure levels? And what can you do to keep them within healthy limits—or lower them if they are too high?

In this article, we analyze the updated reference values and provide practical advice to help you regulate blood pressure naturally and effectively.

Blood Pressure Values and Classifications

According to current guidelines, blood pressure values are classified as follows:

• Optimal blood pressure:
  Below 120 mmHg systolic (maximum) and below 80 mmHg diastolic (minimum)

• Normal blood pressure:
  Systolic between 120 and 129 mmHg, diastolic between 80 and 84 mmHg

• High-normal blood pressure:
  Systolic between 130 and 139 mmHg, diastolic between 85 and 89 mmHg

• Grade 1 (mild) hypertension:
  Systolic between 140 and 159 mmHg, diastolic between 90 and 99 mmHg

• Grade 2 (moderate) hypertension:
  Systolic between 160 and 179 mmHg, diastolic between 100 and 109 mmHg

• Grade 3 (severe) hypertension:
  Systolic 180 mmHg or higher, diastolic 110 mmHg or higher

Excessively high blood pressure (hypertension) can damage the arteries, heart, kidneys, and brain. It is often a “silent” condition, as it may cause no noticeable symptoms and is frequently discovered only during routine medical checkups.

On the other hand, excessively low blood pressure (hypotension) can also cause problems, including fatigue, dizziness, fainting, and circulation issues.

Practical Tips for Regulating Blood Pressure

1. Reduce Salt Intake

Sodium is a major contributor to high blood pressure. Limit the use of table salt and reduce consumption of processed foods such as:

• Cured meats

• Aged cheeses

• Canned foods

• Packaged snacks

Helpful tip: Use herbs, spices, lemon juice, or vinegar to flavor dishes without adding salt.

2. Follow a Balanced Diet

A diet rich in fruits, vegetables, legumes, and whole grains supports healthy blood pressure levels. In particular:

• Increase potassium intake (bananas, spinach, potatoes)

• Choose foods rich in magnesium and calcium

• Limit saturated fats and added sugars

The most recommended eating plan is the DASH diet (Dietary Approaches to Stop Hypertension).

3. Get Regular Physical Activity

At least 30 minutes a day of moderate exercise—such as brisk walking, cycling, or swimming—can help lower blood pressure naturally. Physical activity improves vascular health and supports weight control.

4. Reduce Alcohol and Coffee Consumption

 

4. Reduce Alcohol and Coffee Consumption

Excessive alcohol and caffeine intake may raise blood pressure. If you have hypertension:

• Avoid spirits

• Limit wine to one glass per day

• Reduce coffee intake or replace it with relaxing herbal teas

5. Manage Stress and Prioritize Rest

Chronic stress and poor sleep negatively affect blood pressure. Try to manage stress through:

• Breathing exercises

• Yoga or meditation

• Restorative breaks throughout the day

Adequate sleep is also essential for cardiovascular health.

When to See a Doctor

Consult your general practitioner or a cardiologist if your blood pressure:

• Consistently exceeds 140/90 mmHg

• Remains too low and causes symptoms

• Fluctuates frequently

A medical evaluation is essential to determine whether lifestyle changes are sufficient or if medication is necessary.