High blood pressure, also known as hypertension, is a serious health problem that affects millions of people around the world.
It raises the risk of heart attacks, strokes, and other major health issues. Doctors measure blood pressure using two numbers. The top number is called systolic pressure, and it shows the pressure in your arteries when your heart is beating.
The bottom number is called diastolic pressure, and it measures the pressure when your heart is resting between beats.
For many years, doctors believed that it was important to keep diastolic pressure between 70 and 90. They worried that letting it go too low—especially below 70—might be dangerous. But a new study by researchers from NUI Galway and other universities is challenging that idea.
The study looked at health data from more than 47,000 people around the world. The researchers found no proof that low diastolic pressure (below 70) is harmful in people with high blood pressure. This is a big change from what doctors have believed for years.
On the other hand, the study confirmed that high systolic pressure—anything above 120—does raise the risk of heart disease and stroke. That means the systolic number may be more important than the diastolic one when it comes to protecting your heart.
The big message from this research is that doctors might be able to focus more on lowering the systolic number—getting it between 100 and 130—without worrying too much if the diastolic number drops a bit. This could make treatment easier and safer, and it could also help prevent heart problems more effectively.
Even though blood pressure can be treated with medicine, making changes to your daily habits is one of the best ways to prevent and manage high blood pressure.
Staying at a healthy weight is important. Carrying too much weight puts extra pressure on your heart, which can raise your blood pressure. Losing even a small amount of weight can make a big difference.
Eating well also helps. A diet full of fruits, vegetables, whole grains, lean meats, and low-fat dairy can keep your blood pressure in check. Diets like the Mediterranean diet, which focus on natural, unprocessed foods, are especially good for your heart.
Try to eat less salt. Too much salt can cause your blood vessels to tighten, which raises your blood pressure. Most people should aim to eat no more than 2,300 milligrams of sodium each day. That means eating fewer salty snacks, canned soups, and fast food meals.
Exercise is another great way to lower blood pressure. Moving your body helps your heart stay strong. Aim for 30 minutes of walking, biking, swimming, or other moderate activity on most days of the week.
If you drink alcohol, do so in moderation. Too much alcohol can raise blood pressure. Men should have no more than two drinks a day, and women should limit themselves to one.
Smoking is very harmful. It damages your blood vessels and makes high blood pressure worse. Quitting smoking has huge benefits—not just for your blood pressure, but for your overall health.
Stress is another factor. While short-term stress can cause temporary blood pressure spikes, long-term stress may lead to permanent high blood pressure. Finding ways to relax, like yoga, meditation, or just taking deep breaths, can help.
Lastly, keep track of your blood pressure. It usually doesn’t have any symptoms, so you might not know it’s high unless you check it regularly. Seeing a doctor for regular check-ups can help you stay healthy and catch problems early.
This study, led by Bill McEvoy and published in the journal Circulation, may lead to big changes in how high blood pressure is treated. It shows that focusing on lowering systolic pressure can be more important than worrying about diastolic pressure going too low. And as always, healthy habits are a powerful way to protect your heart and your health.
If you care about high blood pressure, please read studies that early time-restricted eating could help improve blood pressure, and coconut sugar could help reduce blood pressure and artery stiffness.
For more information about blood pressure, please see recent studies about added sugar in your diet linked to higher blood pressure, and results showing plant-based foods could benefit people with high blood pressure.
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