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:
