Oh, I get this question a lot, and it’s understandable because blood pressure readings can be a bit confusing! So, let’s break it down together.
First, let’s talk about the numbers. When you see a blood pressure reading like 120/90, it’s made up of two parts: systolic (the first number, in this case, 120) and diastolic (the second number, 90). The systolic pressure measures how much pressure your blood is exerting against your artery walls when the heart beats, while the diastolic pressure measures the pressure in your arteries when your heart is at rest between beats.
Now, here’s where it gets interesting. A normal blood pressure reading is usually around 120/80 mmHg. So when you look at your reading, the 120 systolic part is right on target! That’s good news. But the diastolic number — the 90 — is a bit on the higher side. Technically, this falls into a category called elevated blood pressure or prehypertension, where the lower number is creeping towards the edge of what's considered "high."
What Does This Mean?
It’s important to recognize that a 120/90 reading doesn’t necessarily mean you have high blood pressure, but it’s definitely something to keep an eye on. The elevated diastolic number means that your blood vessels are experiencing a bit more resistance than ideal when your heart is resting.
I usually tell my patients that having elevated blood pressure is like a yellow light at a traffic signal. It’s a warning that things could go in the wrong direction if you’re not careful, but it’s not full-on red just yet. You’re still in a position to prevent hypertension from developing if you take action.
Should You Be Concerned?
I understand how seeing that 90 might make you feel a little uneasy, but here’s the thing: blood pressure can fluctuate a lot depending on various factors like stress, diet, activity level, or even the time of day. If you’ve only had one reading at 120/90, it might not be a reason to worry. But if it’s a consistent pattern, then yes, it’s something we’d want to address.
When I’ve had patients with similar readings, my first advice is always to not panic but also to not ignore it. Instead, focus on the lifestyle factors that can help bring that diastolic number down. What you do now can really help prevent future issues.
What You Can Do to Improve That Number:
There are several practical things you can do, and I often share these with my patients based on personal and professional experience:
- Check Your Salt Intake: Reducing your sodium intake is one of the easiest and most effective ways to lower your diastolic number. Many processed foods are packed with hidden salt, so try to stick to whole, unprocessed foods when possible. You don’t have to go completely salt-free, but cutting back can make a big difference.I usually suggest starting by reading labels carefully and avoiding processed snacks, canned soups, and salty take-out meals. Even things like bread and salad dressings can have surprising amounts of sodium.
- Get Moving: Exercise is a great way to lower blood pressure naturally. Aim for about 30 minutes of moderate exercise most days of the week. This could be as simple as taking a brisk walk, cycling, or even dancing! The goal is to get your heart rate up a bit.I know it can be tough to squeeze in a workout, especially if you have a busy schedule, but even short bursts of activity can help. One of my patients started doing just 10 minutes of walking after lunch and dinner each day, and that made a noticeable difference in her blood pressure.
- Manage Stress: Stress is a sneaky culprit that can raise blood pressure, especially the diastolic part. Finding healthy ways to manage stress is crucial. Whether it’s deep breathing exercises, meditation, or spending time on hobbies you enjoy, reducing stress can help.I’ve found that patients who take up relaxing activities like yoga or even just a daily 5-minute breathing exercise can often lower their blood pressure without needing medication. Sometimes, just stepping away from your phone or taking a walk outside can do wonders.
- Dietary Adjustments: There’s a whole world of foods that can help lower blood pressure. I always recommend the DASH diet (Dietary Approaches to Stop Hypertension), which focuses on plenty of fruits, vegetables, lean proteins, and whole grains. Foods rich in potassium (like bananas, sweet potatoes, and spinach) help balance out the effects of sodium.Eating more fiber-rich foods, such as oats, beans, and lentils, can also contribute to lower blood pressure. It’s not about making drastic changes overnight, but little swaps here and there can help.
- Keep an Eye on Weight: Even modest weight loss can help lower your blood pressure. If your body mass index (BMI) is on the higher side, shedding just a few pounds can have a positive impact. I usually encourage my patients to focus on sustainable, gradual weight loss — no fad diets, but rather long-term healthy eating habits.
- Cut Back on Alcohol and Quit Smoking: Drinking alcohol in moderation is key. For men, that’s usually up to two drinks a day, and for women, one drink a day. Smoking, on the other hand, is a big no-no for blood pressure. It damages your blood vessels and contributes to higher blood pressure over time. Quitting smoking can significantly lower your risk of heart disease and hypertension.
Regular Monitoring:
Here’s a simple, practical tip I give people: buy a home blood pressure monitor. It’s easy to use, and it allows you to check your blood pressure regularly without relying solely on doctor visits. I advise patients to take readings at the same time each day (preferably in the morning and evening) and keep a log to track patterns. It gives you a clearer picture of what’s going on.
If you see the numbers creeping up consistently, it’s a sign to make those lifestyle changes more urgent. If the numbers stay around 120/90 or lower, that’s great! You’re on the right track.
When to See a Doctor:
If your readings keep climbing or you’re concerned, definitely reach out to your doctor. Sometimes, lifestyle changes alone might not be enough, and you might need medications to help control your blood pressure. There’s no shame in that. I’ve seen many patients thrive once they get on the right treatment plan, and sometimes combining medication with lifestyle changes can lead to the best outcomes.
Final Thoughts:
At 120/90, you’re not in a danger zone, but you’re close enough to want to make some changes. Take it as a wake-up call to be more proactive with your health. By paying attention to diet, exercise, stress, and monitoring your blood pressure regularly, you can prevent it from escalating into full-blown hypertension. And the good news? You’re still in a position where you can have a big impact just by adjusting your lifestyle.
Blood pressure management is all about being mindful and making small, consistent changes that add up over time. So, you’re not alone in this — you’ve got plenty of ways to turn things around and take control.
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