What Are Normal Blood Pressure Values?

🧪 How to Measure Your Blood Pressure Accurately

To get reliable results:

  1. Sit quietly for 5 minutes before measuring.

  2. Keep feet flat, back supported, and arm at heart level.

  3. Don’t talk during the test.

  4. Avoid caffeine, exercise, or smoking for 30 minutes beforehand.

  5. Use a validated upper-arm monitor (wrist monitors are less accurate).

  6. Take multiple readings at different times — one high reading doesn’t mean hypertension.

🚩 Factors That Can Raise Blood Pressure

✅ Stress — Causes temporary spikes; chronic stress may lead to sustained hypertension
✅ Sedentary lifestyle — Weakens the heart and circulation
✅ High-salt diet — Increases fluid retention and blood pressure
✅ Obesity — Puts extra strain on the heart
✅ Alcohol & smoking — Damage blood vessels and elevate heart rate
✅ Poor sleep or sleep apnea — Disrupts overnight blood pressure regulation

💡 The good news: Most of these are modifiable with lifestyle changes.

💚 How to Maintain Healthy Blood Pressure

  • 🥦 Eat more fruits, vegetables, and whole grains (rich in potassium, magnesium, and fiber)

  • 🧂 Reduce sodium intake — aim for less than 1,500–2,300 mg per day

  • 🏃 Exercise regularly — even 30 minutes of brisk walking a day helps

  • 🧘 Manage stress — meditation, deep breathing, and yoga can help

  • 🍷 Limit alcohol — max 1 drink/day (women), 2 (men)

  • 🩺 Monitor at home — track trends and catch changes early