When we think of hearts in February, our first images are likely related to greeting cards with messages of love, boxes of chocolate hearts, and bouquets of pink and red flowers. It’s always a good idea to shower our loved ones with heartfelt words of appreciation and affection. It’s also important to show our physical hearts some love, appreciation and affection. 

In addition to focusing on pouring out our agape, let’s give some of that love to our physical heart health as well … so, we can be well and continue to serve our loved ones well. 

What is blood pressure?

Blood pressure is the force of blood pushing against the walls of your arteries as the heart pumps blood. When a doctor measures your blood pressure, the results are given in two numbers: systolic (top number) and diastolic (bottom number). Normal blood pressure for most adults is defined as a systolic pressure of less than 120 and a diastolic pressure of less than 80 (e.g., 120/80). Higher readings can signal health concerns, especially for older adults. Regular checkups help you monitor changes and, if needed, plan how to manage your blood pressure.

Low blood pressure (hypotension) refers to a systolic reading below 90 or a diastolic reading below 60. People with low blood pressure might experience symptoms like dizziness, weakness, lightheadedness or even fainting. Causes include dehydration, blood loss, certain medical issues or medications — including those used to treat high blood pressure.

High blood pressure (hypertension) is defined as a systolic reading of 130 or higher, or diastolic of 80 or higher. In older adults, isolated systolic hypertension (systolic over 130 with diastolic under 80) is common due to stiffened arteries from aging. This condition increases risks for serious health issues, shortness of breath during mild activity, dizziness when standing quickly and falls.

Preventing and controlling high blood pressure benefits both heart and brain health. The NIH–funded SPRINT study found that lowering systolic blood pressure below 120 in adults over age 50 reduces cardiovascular disease and mortality risk. Further studies show this lowers the risk of mild cognitive impairment and may decrease the chances of developing Alzheimer’s disease.

Lifestyle changes to help prevent and lower high blood pressure:

• Maintain a healthy weight. Extra weight increases risk; balance calories eaten and burned.
• Exercise regularly. Aim for at least 150 minutes of moderate activity weekly; consult your doctor before starting if you have untreated health issues.
• Eat a balanced diet. Focus on vegetables, fruits, grains, protein, dairy and oils.
• Limit alcohol. Men should have no more than two drinks daily, women one or less.
• Quit smoking. Smoking raises blood pressure and heart disease risk; it's never too late to stop.
• Prioritize good sleep. Sleep apnea can raise blood pressure; talk to your doctor if you have symptoms.
• Manage stress. Reducing and coping with stress helps control blood pressure.

^{Source: nia.nih.gov}