You might think that a blood pressure reading of 120/80 mm Hg is perfectly normal. But here’s the catch: recent guidelines from the American College of Cardiology (ACC) and the American Heart Association (AHA) have redefined what “normal” really means. Let’s get real here and break it down so you can understand your numbers better.

You Think That 120/80 Is Normal Blood Pressure: You're Mistaken

What Is Considered Normal Blood Pressure Now?

The ACC and AHA updated their blood pressure guidelines in 2017, and they made some significant changes. Previously, a blood pressure of 120/80 mm Hg was considered the gold standard of normal. However, these guidelines now categorize blood pressure levels differently:

Normal: Less than 120/80 mm Hg
Elevated: Systolic between 120-129 and diastolic less than 80
Stage 1 Hypertension: Systolic between 130-139 or diastolic between 80-89
Stage 2 Hypertension: Systolic at least 140 or diastolic at least 90
Hypertensive Crisis: Systolic over 180 and/or diastolic over 120

Essentially, what used to be normal is now elevated. This shift is crucial because elevated blood pressure can lead to significant health risks if not addressed early (American College of Cardiology) (American Heart Association) (American College of Cardiology) (American College of Cardiology).

Why the Change?

You might wonder why these guidelines were changed. Well, research has proven that lower blood pressure targets can help prevent cardiovascular diseases. By identifying and managing high blood pressure earlier, we can reduce the risk of heart attacks, strokes, and other serious health issues. The new guidelines are designed to catch these risks sooner and promote healthier lifestyle changes and treatments sooner.

What Should You Do If Your Blood Pressure Is Elevated?

So, if your blood pressure falls into the elevated category, what’s next? Trust me, I always say it’s better to be proactive. Here’s what you can do:

Eat a Balanced Diet

Increase fruits and vegetables: Aim for at least five servings a day.
Choose whole grains: Opt for brown rice, whole wheat bread, and oats.
Limit salt: Use herbs and spices instead.
Eat lean proteins: Include lean meats, fish, beans, and legumes.
Cut back on sugar: Reduce sugary drinks and sweets.

Stay Physically Active

Exercise regularly: Aim for 150 minutes of moderate exercise per week.
Incorporate strength training: At least two days a week.
Be more active daily: Take the stairs, park further away, etc.
Find enjoyable activities: Dance, garden, or play a sport.

Maintain a Healthy Weight

Set realistic goals: Lose weight gradually.
Focus on healthy habits: Balanced diet and regular exercise.
Track your progress: Use a journal or app.
Seek support: Join a group or find a workout buddy.

Reduce Stress Levels

Practice relaxation techniques: Try deep breathing, meditation, and yoga.
Engage in hobbies: Reading, painting, gardening, etc.
Stay connected: Spend time with loved ones.
Get enough sleep: Aim for 7-9 hours per night.

Limit Alcohol and Quit Smoking

Moderate alcohol: No more than two drinks a day for men and one for women.
Quit smoking: Seek support if needed.

Regular Monitoring

Regularly check your blood pressure at home using a validated device. This helps you keep track of your levels and notice any changes early. It’s really actually a good habit to form, especially if you have a family history of hypertension.

When to See a Doctor

If your blood pressure is consistently in the elevated range or higher, it’s time to talk to your doctor. They might recommend further lifestyle changes, and in some cases, medication might be necessary. For instance, if you have other risk factors like diabetes or a history of heart disease, your doctor might start treatment at lower blood pressure levels.

Final thoughts

Believe it or not, managing your blood pressure is about more than just the numbers. It’s about living a healthier, longer life. High blood pressure often has no symptoms until it’s too late, so regular monitoring and early intervention are key. So, next time you check your blood pressure, remember that 120/80 mm Hg is no longer the end goal. Aim for lower, healthier numbers, and don’t hesitate to make the necessary lifestyle changes to get there.

For more detailed information, you can visit the American College of Cardiology and the American Heart Association websites.