Blood pressure is the force exerted by blood against the walls of the arteries as the heart pumps it throughout the body. It is a critical indicator of cardiovascular health, influencing everything from circulation to organ function. Maintaining optimal blood pressure is essential for longevity, as both high and low blood pressure can increase the risk of serious health complications, including heart disease, stroke and cognitive decline.
Understanding how it works, what affects it and how to manage it naturally can help support a long and healthy life.
How blood pressure works
It is measured using two numbers:
- Systolic pressure (top number): the pressure when the heart beats and pumps blood;
- Diastolic pressure (bottom number): the pressure when the heart is at rest between beats.
It is recorded in millimeters of mercury (mmHg) and is read as systolic/diastolic (e.g., 120/80 mmHg). Healthy blood pressure ensures that oxygen and nutrients are efficiently delivered to organs, while poor regulation can strain the heart and damage blood vessels over time.
Different categories
Normal blood pressure
- Systolic: less than 120 mmHg
- Diastolic: less than 80 mmHg
This is the optimal range for heart health and longevity.
Elevated blood pressure (prehypertension)
- Systolic: 120-129 mmHg
- Diastolic: Less than 80 mmHg
This is an early warning stage that indicates a higher risk of developing hypertension.
Hypertension (high blood pressure)
- Stage 1 hypertension: 130-139 / 80-89 mmHg
- Stage 2 hypertension: 140+ / 90+ mmHg
- Hypertensive crisis: 180+ / 120+ mmHg (medical emergency)
High blood pressure puts strain on the heart and blood vessels, increasing the risk of heart disease, stroke, kidney damage and cognitive decline.
Hypotension (low blood pressure)
- Systolic: Less than 90 mmHg
- Diastolic: Less than 60 mmHg
While mild hypotension may not be dangerous, severe low blood pressure can cause dizziness, fainting and shock, particularly in older adults.
Factors that affect blood pressure
Several factors influence its regulation, including:
Lifestyle factors
- Diet: high sodium intake raises it, while potassium, magnesium and fiber help lower it;
- Exercise: regular physical activity strengthens the heart and improves circulation;
- Stress levels: chronic stress triggers the release of hormones that raise it;
- Sleep quality: poor sleep contributes to blood pressure fluctuations.
Genetic and medical conditions
- Family history of hypertension or hypotension;
- Kidney disease, diabetes and hormonal imbalances (thyroid disorders);
- Certain medications, including decongestants and birth control pills.
Environmental factors
- High altitude, dehydration and extreme temperatures can influence it;
- Exposure to air pollution has been linked to increased hypertension risk.
Monitoring and managing blood pressure
How to measure it correctly
- Use a validated blood pressure monitor at home;
- Measure at the same time daily, preferably in the morning;
- Sit quietly for 5 minutes before measuring, avoid caffeine and exercise beforehand.
When to seek medical help
- Consistently high readings (above 130/80 mmHg) should be monitored by a doctor;
- Sudden dizziness, fainting or severe high blood pressure (180/120 mmHg or more) requires immediate medical attention.
Medications and natural supplements
- Common medications include ACE inhibitors, beta-blockers and diuretics;
- Natural supplements that support healthy blood pressure include:
- Magnesium: helps relax blood vessels;
- CoQ10: supports heart function;
- Hibiscus tea: may help lower systolic pressure.
Always consult a doctor before starting supplements or medications.
Blood pressure and longevity
Studies consistently show that maintaining optimal blood pressure levels supports longer lifespans by reducing:
- Heart disease and stroke risk;
- Cognitive decline and dementia;
- Chronic kidney disease and metabolic disorders.
Blood pressure control is one of the most important factors for longevity, as it directly impacts cardiovascular health, circulation and organ function.
Blood pressure is a key marker of overall health and longevity. Maintaining healthy levels through diet, exercise, stress management and regular monitoring can significantly reduce disease risk and enhance long term well being. By prioritizing its regulation, you can protect your heart, brain and organs and support a longer, healthier life.
