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With age comes a number of unpleasant illnesses that require changing one’s lifestyle and restricting certain things. Among the diseases that can affect us are cardiovascular diseases, i.e. diseases of the heart and blood vessels. To prevent these complications, it is good to regularly check your blood pressure, the fluctuations of which can alert you to one of many illnesses.
Home blood pressure measurement
Today you no longer have to visit the doctor for every measurement – there is an abundance of home blood pressure monitors whose accuracy matches medical equipment. All you further need is knowledge of the normal blood pressure values – you will find them in the following table.
How to interpret it?
In the left column you will find the age, by which you can look up the corresponding values. The second column contains the minimum possible blood pressure value, i.e. diastolic pressure. If the values you measured are lower than the number listed in this column, hypotension could be to blame, which, however, in ordinary cases is not treated. Some doctors recommend regular coffee drinking to raise blood pressure, because caffeine, as is known, causes an increase in heart rate and with it blood pressure automatically increases as well.
In the third column you will find the normal blood pressure values that are optimal for every healthy individual. The fourth column shows high blood pressure, i.e. systolic, which may indicate hypertension.
Prevention and treatment of hypertension
The development of hypertension can be prevented by several principles, which must be diligently followed. Blood pressure should drop below 140/90 mmHg (millimeter of mercury) through the following measures:
- Elimination of overweight
- Following dietary regulations with low salt content (maximum 4 g of salt per day)
- A diet low in fats, rich in vitamins and minerals
- Consumption of sea fish high in omega-3 fatty acids (e.g. salmon)
- Regular exercise (running, walking, cycling, swimming)
- Minimization of stress
- Limitation of unhealthy habits (smoking, alcohol consumption)
Guidelines for proper measurement
To make the measurement accurate, a certain procedure must be followed. Perform the measurement with a certified device for at least 5 minutes. The blood pressure cuff should be at heart level, not directly above the elbow. Finally – release the pressure in the cuff very slowly; this will prevent distorted results.
Regular monitoring of blood pressure and maintaining a healthy lifestyle are key steps in preventing cardiovascular diseases. If you follow these recommendations, you can significantly reduce the risk of serious health problems and keep your heart and blood vessels in good condition.
