What’s Your Blood Pressure?

What do the ‘top’ and ‘bottom’ numbers of my blood pressure readings mean?
When we take a blood pressure reading, we always get two numbers (i.e. 120/80 or “120 over 80”).  The top number (120) is your “systolic” blood pressure – this reflects the pressure your heart exerts when the heart is beating.  The bottom number (80) is your “diastolic” blood pressure – this reflects the pressure your heart exerts in between heart beats.

What’s a normal blood pressure?
A normal blood pressure reading is as follows:
“Systolic” (top number) blood pressure under 120
“Diastolic” (bottom number) blood pressure under 80

At what blood pressure am I considered to have hypertension?
“Hypertension” is the medical term for persistently elevated blood pressure levels.  If you have the following readings consistently, then you may be considered to have hypertension:
“Systolic” (top number) blood pressure above 130
“Diastolic” (bottom number) blood pressure above 80
*It’s important to mention that a single elevated reading is not considered hypertension.  Your doctor would have to find elevated blood pressure readings on two or more occasions to consider this hypertension.

What are the effects of high blood pressure?
Having a high blood pressure for a long time means that your cardiovascular system has to deal with more stress and strain over many years.  This can have many implications on your cardiovascular health, most notably increasing the risk of a heart attack, stroke, or heart failure.  Elevated blood pressure can also have damaging effects outside of the cardiovascular system, as it can eventually impair your kidney function, vision, and cognitive health.

What are some ways that I can maintain normal blood pressure?
1. Exercise
Regular exercise is one of the most effective ways to reduce your blood pressure levels.  Regular exercise can significantly reduce your blood pressure (by 5-8 points).  Aim to be physically active for 30 minutes every day.
2. Weight Loss
Weight gain will typically lead to an increase in blood pressure.  As such, even a modest amount of weight loss will help to reduce blood pressure levels.  As a general rule, every kilogram you lose will lower your blood pressure by one point.
3. Mediterranean Diet
A Mediterranean Diet is rich in whole grains, fish, vegetables, fruits, healthy oils, and limits high-sugar and processed foods.  This diet has been extensively studied for its benefits on weight, blood pressure, and cardiovascular health.
4. Reduce Stress
In my practice I’ve seen how impactful your stress levels can be on your blood pressure.  Your blood pressure is very sensitive to your stress levels, so it’s very important to manage your stress.  You can manage stress with relaxation breathing, yoga, meditation, regular exercise, acupuncture, herbal teas, supplements, and much more.
5. Celery
Celery is great for cardiovascular health and has blood pressure lowering properties.  You should aim for 1 cup of chopped celery daily to get the most out of its blood pressure lowering effects.
6. Olive Oil
Olive oil is rich in phenols that can help to reduce blood pressure.  You should aim to consume 2 tablespoons of raw olive oil daily (added to foods, salads, or taken directly).
7. Fish Oil
Omega-3 fats offer a variety of benefits to our overall cardiovascular health.  Cold water fish (salmon, mackerel, sardines) contain high amounts of omega 3 fats.  If you don’t consume dietary sources of omega-3 regularly, you can use a fish oil supplement to boost your omega-3 levels.

If you would like to have a cardiovascular health assessment, contact our naturopathic clinic – we can discuss natural treatment options to reduce your blood pressure and improve your heart health.

Yours In Health,

Dr. Michael Morsillo, H.B.Sc., N.D.
Newmarket Naturopathic Doctor
16655 Yonge Street, Newmarket, ON
905-898-1844 ext. 135
dr.morsillo@gmail.com
www.drmorsillo.com