Blood pressure is the force of blood against the walls of your arteries as your heart pumps blood throughout your body. Each time your heart contracts to pump blood, your blood pressure increases (called systolic pressure), and when your heart rests between beats, your blood pressure drops (called diastolic pressure). Blood pressure is measured in mmHg and is expressed as two numbers, for example: 120/80 mmHg.
The top number (systolic pressure): indicates the pressure when your heart contracts.
The bottom number (diastolic pressure): indicates the pressure when your heart rests between beats.
High blood pressure, also known as hypertension, is a condition in which the force of blood pushing against your artery walls is higher than normal over a long period of time. If left uncontrolled, high blood pressure can damage your heart, blood vessels, kidneys, and other organs, increasing your risk of stroke, heart attack, or heart failure.
Blood pressure is considered high when:
- Systolic blood pressure ≥ 130 mmHg and/or
- Diastolic blood pressure ≥ 80 mmHg
What is a healthy blood pressure level?
A healthy blood pressure level as recommended by the World Health Organization (WHO) is usually defined as follows:
Blood Pressure Classification Table
| Blood Pressure Category | Systolic Pressure (mmHg) | Diastolic Pressure (mmHg) |
| Ideal blood pressure | Below 120 | And below 80 |
| Normal | 120 – 129 | And below 80 |
| Prehypertension | 130 – 139 | Or 80 – 89 |
| Stage 1 Hypertension | 140 – 159 | Or 90 – 99 |
| Stage 2 Hypertension | ≥160 | Or ≥100 |
To maintain cardiovascular health and prevent complications, the goal is to keep blood pressure below 130/80 mmHg, especially in people with underlying conditions such as diabetes or kidney disease.
What should you do every day to have healthy blood pressure?
Here are 9 things you should do:
1. Start the morning with deep breathing and proper rest
Morning headaches can be a warning that your blood pressure is rising without you realizing it. To prevent this, start each day slowly and deliberately. Take about 10 minutes after waking up to breathe deeply, relax your body and prepare your mind gently for the new day. Avoid rushing or stressing in the morning because it will easily stimulate your heart rate and increase pressure on the blood vessel walls. A peaceful morning will create a good foundation for blood pressure to remain stable throughout the day.
2. Exercise gently every day
Shortness of breath during light exercise is a typical sign that the heart and circulatory system are under too much pressure. Gentle exercise such as walking not only improves cardiovascular health but also helps to naturally lower blood pressure. You don’t need heavy exercise, just walk for about 20-30 minutes a day, combined with some gentle stretching movements. In addition, yoga or tai chi are also great options to help regulate heart rate, reduce stress and support effective blood circulation.
3. Cut down on salt in your meals
Consuming too much salt increases pressure in the blood vessels and is one of the leading causes of high blood pressure. If you often experience symptoms such as nosebleeds, headaches or dizziness, review the amount of salt you consume every day. Reducing salt is not only about adding less to your dishes, but also limiting processed foods such as instant noodles, canned foods, soy sauce, fish sauce. A gradually bland diet is a healthy solution to lower blood pressure and protect blood vessels.
4. Drink enough water and prioritize detox drinks
Fatigue, dizziness, or blood in the urine are warning signs that the body is accumulating toxins and is under pressure from high blood pressure. Providing enough water every day will help the body eliminate salt, stabilize blood volume and reduce pressure on the blood vessel walls. You should drink about 1.5–2 liters of water per day, depending on your body’s needs. In addition to filtered water, add celery juice, beetroot juice or roasted black bean water, these are drinks that can help lower blood pressure and naturally purify the liver and kidneys.
5. Limit caffeine and alcohol
Caffeine and alcohol are both stimulants of the nervous system and cardiovascular system, causing blood pressure to increase suddenly, especially in people with a history of high blood pressure. If you often feel nervous, have a sore neck or a headache when drinking coffee or alcohol, it is a clear sign to start making changes. Reduce your daily coffee intake, opt for decaffeinated or herbal teas instead. With alcohol, limit it completely or only drink it on special occasions in very small amounts to avoid fluctuations in blood pressure.
6. Maintain adequate and quality sleep every night
Lack of sleep or poor sleep is a factor that increases stress hormones. Sleep is not only a time to rest but also a time for the body to regenerate blood vessels and regulate physiological functions. You should get 7 to 8 hours of sleep each night, maintain a fixed sleep time to stabilize your biological clock. Some tips to help you sleep better include turning off electronic devices 30 minutes before, soaking your feet in warm water, using essential oils or listening to relaxing music before going to bed.
7. Monitor your blood pressure regularly at home
High blood pressure can progress silently, and you will only discover it when complications such as heart attack or stroke occur. Therefore, measuring blood pressure at home is very necessary to detect abnormal changes early. Measure your blood pressure at a fixed time every day, the ideal time is in the morning after waking up and before breakfast. Record the results every day in a notebook or phone application to easily track trends. If the index is continuously above 140/90 mmHg, you should consult a doctor for appropriate treatment.
8. Learn how to control stress at home
Prolonged stress is one of the leading causes of high blood pressure that few people pay attention to. When you are anxious, your heart beats faster, your blood vessels constrict, creating great pressure on the vessel walls. Therefore, reducing stress also means reducing blood pressure. You can apply relaxation techniques at home such as meditation, deep breathing, listening to soft music or writing an emotional diary. In addition, maintaining positive relationships and talking with friends and family also helps to lighten your mood and control blood pressure better.
9. Prioritize foods that are good for the heart and blood vessels
Diet directly affects blood pressure. Symptoms such as dizziness, blurred vision or irregular heartbeat can be the result of a diet poor in nutrients and high in bad fats. Replace fried, greasy foods with green vegetables, fatty fish (salmon, mackerel), whole grains, avocados, bananas, walnuts. These foods provide potassium, magnesium and antioxidants that will help reduce vasoconstriction and protect the heart in the long term.
