To use a blood pressure chart, keep in mind that there is the threshold of the ideal and normal blood pressure in humans. One of the indicators of blood pressure is determined by the age of a person. Actually, the information on the normal rate of blood pressure that is attached in the blood pressure chart is in the range of 120/79 to 129/85. The range of age is from 19-55 years old. This is both male and female. To get more precise blood pressure, we can download a blood pressure chart. It provides the exact number of ideal blood pressure from 1-year-old infants to 60+ elderly. It also contains numbers that can be considered as high and low blood pressure.
According to the blood pressure chart, we can determine that the ideal blood pressure is never more than 120/80. Each number actually describes the detailed information of the blood pressure. The number on the top can be called a systolic number. Then, the number that is on the bottom is named diastolic. The systolic pressure can be defined as the number of the heartbeat. Then, the diastolic pressure measures when the heart relaxes.
High blood pressure is dangerous for our bodies. This situation is commonly called hypertension. High blood pressure will increase the risk of getting kinds of cardiovascular problems, including stroke, heart attack, or even kidney damage. Therefore, to control our blood pressure in order not to approach higher than 120/80, there are some tips to follow.
This is clinically proven to keep the blood pressure below 180/20.
1. Do a routine workout at least 150 minutes a week.
2. Lose weight and shrink the fat inside the abdomen.
3. Decrease the sodium (or salt in general) intake.
4. Try to get foods high in potassium instead, like a banana.
5. Quit smoking.
6. Control emotions, including stress.
The Joint National Committee on Detection, Evaluation, and Treatment of High Blood Pressure (1995, p.31-33) mentioned in their book report that high blood pressure in children can be treated with several options to be done. First is to do therapy where the goal is that the blood pressure will be lowered without any effects that can disrupt the child's growth and development. Food and beverage serving is also an option for parents and/or adults to offer for children.
The lifestyle change can also be a good impact for children that went through obesity that also comes to be a trigger for higher blood pressure. It is need to be noted that high blood pressure can also be traced down from the family history, activity and their food intake. Therefore, it is important to take a good track on their habits and to measure their blood pressure in a good condition once a year.
According to the study conducted by Battista F, Ermolao A, van Baak MA,et al. in 2021, the percentage value in the blood pressure of people with obesity could be reduced to prevent 10% chances of stroke and 7% of heart disease. The results come with good blood pressure track from those who are known to be active with exercise training such as with aerobics. This activity is noted to be helpful in preventing systolic and diastolic blood pressure.
Meanwhile the HIIT (High-intensity interval training) that is popular for its metabolic and cardiovascular effects brings another action to lower blood pressure more than most exercise to lose weight with a bonus of tracking a decent blood pressure. In conclusion, physical activity can be noted to play an important role not only to maintain people with obesity, its weight loss tracking but as well with their insulin resistance and intrahepatic fat. Manageable training, diets and intake needs to be discussed for a good result in each person's terms.
To control the blood pressure of us with a blood pressure rate, we need to adapt to a healthy lifestyle. Actually, one of the healthy lifestyles that we can begin is to eat more fruits that are proven to decrease blood pressure. Here are some fruits that are chosen to lower blood pressure:
1. Berries consist of flavonoids that avoid hypertension. The berries are including blueberries, strawberries, and raspberries.
2. Beets, rich in nitric oxide that helps the blood vessels to widen so that the blood pressure is lowered.
3. Banana, potassium in bananas plays a dominant role to decrease blood pressure.
4. Pomegranates, research shows that a glass of pomegranate juice every day helps to overcome blood pressure.