What is blood pressure, and how is it measured?
Blood pressure (BP) is the force exerted by blood on the walls of the arteries with each heartbeat. It is expressed as two values in mmHg—systolic pressure (maximum BP, when the heart is contracting) and diastolic pressure (minimum BP, when the heart is at rest). Blood pressure is one of the five vital signs monitored in medical care. Blood pressure monitors and cardiovascular support supplements are available in the store’s cardiovascular health section.
- Reference values (ESH/ESC 2018): optimal < 120/80 mmHg — normal 120–129/80–84 mmHg — high normal 130–139/85–89 mmHg — grade 1 hypertension (mild): 140–159/90–99 mmHg — Grade 2 hypertension (moderate): 160–179/100–109 mmHg — Grade 3 hypertension (severe): ≥ 180/110 mmHg — these thresholds are indicative: clinical interpretation takes into account overall cardiovascular risk (physician)
- Proper measurement conditions: seated at rest for 5 minutes — bare arm at heart level — avoid coffee, tobacco, and exertion within 30 minutes before measurement — 2 to 3 consecutive measurements — record the average value — validated blood pressure monitor (upper arm cuff preferred over wrist)
- Home blood pressure monitoring (HBPM): the “rule of 3” — 3 morning readings + 3 evening readings — for 3 consecutive days — normal HBPM target range: < 135/85 mmHg (slightly lower than the clinic reading)
High blood pressure and low blood pressure: causes and risks
- High blood pressure (HBP): affects 1 in 3 French people — "silent killer" (often asymptomatic for years) — untreated complications (heart attack, stroke, kidney failure, hypertensive retinopathy) — risk factors (excess salt, sedentary lifestyle, obesity, alcohol, smoking, chronic stress, family history, aging) — medical management is essential once blood pressure exceeds 140/90 mmHg
- Low blood pressure: systolic blood pressure < 90 mmHg — often asymptomatic or benign (athletes, young, slender women) — orthostatic hypotension (drop of ≥ 20/10 mmHg upon standing) → dizziness, syncope — causes (dehydration, antihypertensive medications, anemia, pregnancy)
- Pregnancy: gestational hypertension and preeclampsia (hypertension + proteinuria after 20 weeks) require strict obstetric monitoring — medical emergency in cases of severe headaches, visual disturbances, or epigastric pain in a pregnant woman with hypertension
How can you maintain healthy blood pressure naturally?
- DASH Diet (Dietary Approaches to Stop Hypertension): a diet rich in fruits, vegetables, low-fat dairy products, and legumes — reduced sodium intake (< 5 g/day of salt — WHO) — increased potassium intake (bananas, avocados, legumes) — reduced saturated fat intake — reduced alcohol intake (< 2 drinks/day)
- Physical activity: 150 min/week of moderate activity reduces systolic blood pressure by 5 to 8 mmHg on average — endurance exercise (brisk walking, swimming, cycling) is particularly effective for vascular tone
- Magnesium: natural vasodilator — deficiency associated with hypertension and vascular hyperexcitability — 300 to 400 mg/day as bisglycinate or malate — supports heart rhythm and blood pressure
- Hawthorn: mild peripheral vasodilator — supports heart health — well-established EMA monograph — consult a doctor if currently taking antihypertensive medication (potential interactions)
- Omega-3 EPA-DHA: documented reduction in systolic blood pressure by 2 to 4 mmHg at high doses — EFSA health claim regarding cardiac function — 2 to 3 g/day — see the cardiovascular system
- Never modify or discontinue antihypertensive treatment without medical advice—supplements support a healthy lifestyle; they are not substitutes for prescribed medications
