11digital blood pressure monitor
digital blood pressure monitor

In the bustling, vibrant heart of New York City, right at the intersection of technology and healthcare, stood the renowned ‘HealthTech Innovation Centre’. It was an eclectic mix of brilliant minds – seasoned doctors, tech gurus, and enthusiastic young interns, all united by one mission: to revolutionize healthcare through technology.


One day, as the Centre hummed with energetic chatter and the clatter of keystrokes, two interns – Mia and Alex – found themselves locked in an animated discussion. The topic? The quintessential, seemingly simple, yet complex health parameter – Blood Pressure.


“The average blood pressure is supposed to be around 120/80, right?” queried Mia, a medical student with bright eyes and an insatiable thirst for knowledge.


Alex, a tech whiz with an affinity for medical literature, countered, “Sure, but isn’t ‘normal’ relative? Can we apply a standard range to everyone? Shouldn’t factors like age, lifestyle, and overall health play a part in defining normalcy?”


Their debate spiraled into an intense conversation, pulling in others from the team – doctors, programmers, data analysts. Everyone had their take, but no one had a definitive answer. It was a health conundrum wrapped in a tech riddle.


Their conversation didn’t go unnoticed. Dr. Stevenson, a seasoned medical expert and the Centre’s director, was observing the spirited debate. Recognizing this as a teachable moment, he decided to step in.


“Blood pressure is indeed one of the most crucial vital signs, yet its understanding is layered,” he said, pausing to gauge the room’s attention. “A ‘normal’ range can be quite misleading if we do not consider individual variations and circumstances.”


Mia looked puzzled, “But Dr. Stevenson, where can we find a more comprehensive explanation of these ranges?”


“Ah, that’s a great question, Mia,” Dr. Stevenson replied with a smile. He reached into his pocket and pulled out a small piece of paper, on which was scribbled a URL: ‘https://drnicollemd.com/2020/10/27/normal-blood-pressure-ranges/


“I recently stumbled upon this blog post,” he continued. “It offers a very clear and comprehensive guide to understanding normal blood pressure ranges. I recommend you all take a look.”


As the day faded into the night, the bustling Centre was filled with the soft glow of screens and the thoughtful faces of the HealthTech team. They read, analyzed, and discussed the blog post, gaining a new perspective on blood pressure norms.


Join Mia, Alex, and the rest of the HealthTech team in their journey of understanding blood pressure in its complexity. Whether you’re a healthcare professional, a tech enthusiast, or someone interested in health, this blog post is sure to shed some light on the fascinating, vital world of blood pressure.


Continue reading below…

Black tonometer and heart on wooden table

Understanding normal blood pressure is critical for maintaining optimal health, especially as we age. In this guide, we will explore the nuances of blood pressure and its implications for our overall wellbeing, as well as techniques to measure it, factors that influence readings, risks associated with abnormal levels and methods to monitor them. From measuring techniques to factors affecting your readings, you’ll gain valuable insights on how to manage and maintain a healthy blood pressure.


We will also explore the risks associated with both high and low blood pressures, along with effective monitoring strategies that can help you stay informed about your cardiovascular health. This article also offers advice for bettering heart health, such as changes in diet and exercise habits, sleep patterns, or even intermittent fasting.


Lastly, we introduce an innovative genetic test called CardiaX that can provide personalized information about your heart health management. By understanding normal blood pressure ranges by age and adopting lifestyle changes tailored to your needs based on these insights from the CardiaX test results – taking control of your cardiovascular well-being has never been easier or more accessible.


normal blood pressure range, Normal Blood Pressure Ranges: Essential Guide for Professionals, Dr. Nicolle

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Understanding Blood Pressure

Blood pressure is the force of blood pushing against the walls of your arteries. It’s measured in millimeters of mercury (mmHg) and recorded as two numbers – systolic over diastolic. When your heart contracts, the systolic pressure is recorded; while during relaxation between beats, the diastolic number is taken.


Systolic vs. Diastolic Blood Pressure

Systolic and diastolic pressures are both necessary for understanding one’s cardiovascular wellbeing, yet they have distinct functions. Systolic hypertension can be an indicator of increased risk for coronary artery disease or other complications like stroke events. On the other hand, elevated diastolic pressure may signify potential damage to smaller arteries or capillaries within our bodies that could lead to kidney problems or vision loss over time if left unaddressed.


When the heart pumps blood through the arteries, the blood puts pressure on the artery walls. This is known as blood pressure.


Measuring Blood Pressure with a Sphygmomanometer

A sphygmomanometer (commonly known as a blood pressure monitor) is a device used by healthcare professionals to measure blood pressure accurately. This instrument consists of an inflatable cuff wrapped around one’s upper arm connected via tubing air pump gauge which displays blood pressure readings.


A blood pressure reading is taken during a process known as “auscultation”, where the practitioner listens to sounds emitted through the stethoscope, in which the stethoscope’s diaphragm is placed directly above elbow crease while inflating/deflating the cuff until optimal levels are detected. Typical ranges fall somewhere between range 90/60 mmHg up 120/80, depending on age, sex, and the general health status of the person being assessed at that time.


It’s essential to maintain a normal blood pressure for overall health and well-being, as both high (hypertension) and low (hypotension) readings can pose risks if left unmanaged over time. By understanding the difference between systolic and diastolic pressures, you’ll be better equipped to monitor your own levels regularly using tools like sphygmomanometers or digital devices with built-in monitors – ultimately helping prevent potential complications related to abnormal blood pressure.


Comprehending blood pressure is a critical element of taking care of your wellbeing, and it is imperative to be conscious of the regular limits for different age classes. Next we’ll look at how these numbers can vary based on age group.


Key Thought: 

Understanding blood pressure is critical for maintaining overall health and well-being. Systolic and diastolic pressures serve different purposes, with systolic hypertension indicating an increased risk of coronary artery disease or stroke events, while elevated diastolic pressure may signify potential damage to smaller arteries or capillaries – leading to kidney problems or vision loss over time if left unaddressed. A sphygmomanometer is a device used by healthcare professionals to measure blood pressure accurately, but digital devices with built-in monitors can also be used regularly for monitoring levels and preventing potential complications related to high or low numbers from arising down the line.

Normal Blood Pressure Ranges by Age

Blood pressure requirements differ from person to person, and age is a key factor. Normal blood pressure ranges can vary depending on age, sex, and overall health condition. Generally speaking, normal ranges for adults are 90/60 mmHg to 120/80 mmHg; however, it’s important to consult with a healthcare professional like Dr. Nicolle for personalized advice based on individual factors.


Children and Adolescents’ Normal Range

Kids are not just mini-adults when it comes to blood pressure. Their normal range differs from that of grown-ups because their bodies are still growing and developing. The American Heart Association (AHA) recommends using charts adjusted for age, height percentile, and gender as guidelines for determining the appropriate BP levels in children and adolescents.


Adults’ Normal Range

If you’re an adult between the ages of 18-59 years old without any chronic diseases or risk factors such as diabetes or kidney disease, then your ideal blood pressure should be less than 120/80 mmHg. However, keep in mind that these numbers aren’t set in stone, so it’s always best to have regular checkups to ensure you’re staying within the optimal range throughout your lifespan.


Seniors’ Normal Range

  • Ages 60-79: For seniors ages between sixty and seventy-nine, maintaining a systolic number under 130 mmHg alongside a diastolic reading less than 80 mmHg could help reduce the risks associated with developing cardiovascular complications later in life, thus ensuring better overall health outcomes long-term.
  • Ages 80 and above: Once you hit the big ‘eight-oh’, things get a bit more complicated. The American College of Cardiology (ACC) suggests aiming for a systolic blood pressure between 130-139 mmHg while keeping diastolic levels below 90 mmHg. But remember, always consult your healthcare provider before making any changes to your current treatment plan to ensure the best possible outcome based on your individual needs and circumstances.

Knowing the normal blood pressure range for your age group is essential in order to maintain good health. Apart from age, other aspects like hereditary inclination and lifestyle selections can affect a person’s blood pressure readings.


What is normal blood pressure according to age?

The chart shows normal blood pressure according to age both male and female. Diastolic blood pressure (DBP) and Systolic Blood Pressure (SBP) are included in the chart.


Blood Pressure By Age




Key Thought: 

Blood pressure ranges vary depending on age, sex, and overall health condition. Normal blood pressure for adults is between 90/60 mmHg to 120/80 mmHg; however, it’s important to consult with a healthcare professional for personalized advice based on individual factors. For seniors aged between 60-79, maintaining a systolic number under 130 mmHg alongside a diastolic reading less than 80 mmHg could help reduce the risks associated with developing cardiovascular complications later in life.

Factors Affecting Blood Pressure Levels

Your blood pressure levels can be as unique as your fingerprint, and several factors come into play when determining whether you’re rocking a healthy BP or veering off course. Let’s explore the major contributing factors.


Genetic Predisposition

Research suggests that genetics play a significant role in determining an individual’s blood pressure levels. If high blood pressure runs in your family, it might be time to have a “heart-to-heart” (yes, pun intended   ) with your relatives about their experiences and seek guidance from Dr. Nicolle on how to keep those numbers in check.


Lifestyle Choices (Diet, Exercise)

A wise person once said, “You are what you eat,” and this couldn’t ring truer when it comes to managing your blood pressure. Consuming too much salt (hello processed foods.) or indulging in excessive alcohol intake can send those numbers soaring. Counteracting sodium’s effects on our bodies can be achieved by consuming potassium-rich foods such as bananas and leafy greens.


  • Diet: Focus on consuming whole grains, lean proteins, fruits & veggies while limiting saturated fats & added sugars for optimal results.
  • Exercise: Aim for at least 150 minutes of moderate-intensity aerobic activity each week – think brisk walking or swimming – plus muscle-strengthening activities twice weekly (like lifting weights).

Smoking Status

It’s no secret that smoking is bad for your health, but did you know it can also wreak havoc on your blood pressure? The chemicals in tobacco smoke damage the lining of our arteries, narrowing them and increasing the risk of high blood pressure. Quitting smoking not only helps lower BP levels but also reduces the risk of heart disease and stroke.


In a nutshell, understanding these factors affecting blood pressure levels empowers you to make informed decisions about managing this crucial aspect of your cardiovascular health. So go ahead – take charge by adopting healthier habits today.


Comprehending the components that influence blood pressure levels, like heredity and way of life decisions, plus smoking condition, can help us start to appreciate how these aspects relate to our general wellbeing. Let’s delve into the potential risks of having an abnormal blood pressure level.


Key Thought: 

Your blood pressure levels are influenced by several factors, including genetics, lifestyle choices such as diet and exercise, and smoking status. Consuming potassium-rich foods like bananas and leafy greens can help counteract the effects of excessive sodium intake on your body. Quitting smoking not only helps lower BP levels but also reduces the risk of heart disease and stroke.

Risks Associated with High or Low Blood Pressure

Abnormal blood pressure levels can be a sneaky culprit in sabotaging your health. Whether it’s too elevated (hypertension) or too low (hypotension), both extremes bring about potential dangers that should be monitored carefully. Let’s dive into the potential complications of these conditions and why early detection is crucial for maintaining optimal cardiovascular health.


Risks of Hypertension

High blood pressure, also known as hypertension, is often referred to as the “silent killer” because it typically has no noticeable symptoms until significant damage has already been done. Some major health risks associated with hypertension include:


  • Heart attack and heart failure: The increased pressure on your arteries makes your heart work harder, which can lead to a higher risk of having a heart attack or developing heart failure.
  • Stroke: Hypertensive patients are more prone to strokes due to weakened blood vessels in the brain that may rupture or become blocked by clots.
  • Kidney disease: Elevated blood pressure can cause kidney damage over time, leading to chronic kidney disease and even renal failure if left untreated.
  • Vision loss: High blood pressure can strain delicate blood vessels in the eyes, potentially causing retinal damage and vision impairment.

Risks of Hypotension

In contrast, low blood pressure (hypotension) might seem like a good thing, but it can also have its own set of problems. Some potential health risks associated with hypotension include:


  • Dizziness and fainting: Insufficient blood flow to the brain may cause dizziness or even fainting spells, increasing the risk of injuries from falls.
  • Organ damage: Prolonged low blood pressure can lead to inadequate oxygen supply to vital organs, resulting in organ damage over time.
  • Shock: In severe cases, extremely low blood pressure can cause life-threatening shock due to insufficient blood flow throughout the body.

It’s important to maintain a healthy blood pressure level to prevent the risks associated with both high and low blood pressure. The American Heart Association recommends a target blood pressure of less than 120/80 mm Hg for adults.


Stage 1 hypertension is defined as a systolic blood pressure of 130-139 mm Hg or a diastolic pressure of 80-89 mm Hg, while stage 2 hypertension is a systolic pressure of 140 mm Hg or higher or a diastolic pressure of 90 mm Hg or higher.


If you have elevated blood pressure, taking steps to prevent high blood pressure, such as maintaining a healthy body mass index and reducing sodium intake, can help keep your blood pressure within the normal range and reduce your risk of cardiovascular disease, coronary artery disease, heart attack, and heart failure.


It is essential to watch and manage your blood pressure levels, as having either too high or low of a reading can have detrimental consequences for your health. By tracking your numbers at home and visiting the doctor regularly for check-ups, you can take proactive steps towards keeping yourself healthy.


Key Thought: 

Abnormal blood pressure levels, whether too high or too low, can pose risks to one’s health. Hypertension (high blood pressure) increases the risk of heart attack and failure, stroke, kidney disease and vision loss. Hypotension (low blood pressure) may lead to dizziness/fainting spells, organ damage and life-threatening shock in severe cases. It is important to maintain a healthy blood pressure level by taking preventive measures such as maintaining a healthy BMI and reducing sodium intake.

Monitoring and Managing Blood Pressure

Regularly monitoring your blood pressure is essential for maintaining a healthy heart. This can be done through home measurements, doctor’s visits, or even using digital devices like smartwatches with built-in monitors.


Adopting healthy lifestyle practices such as eating well-balanced diets, exercising regularly, quitting smoking if applicable, and practicing stress management techniques all contribute towards improving cardiovascular health. Ultimately, this helps reverse potential disease progression before it becomes too late to address effectively.


Home Blood Pressure Monitoring

Gone are the days when you had to wait for your next doctor’s appointment to check your blood pressure. With home blood pressure monitors, you can now keep an eye on those numbers in the comfort of your own home. Just make sure you’re using a reliable device and following proper guidelines for accurate readings.


Doctor Visits and Medical Check-Ups

No matter how diligent we are at home, there’s no substitute for professional medical advice. Regular doctor visits and medical check-ups ensure that any fluctuations in our blood pressure levels are caught early on so that appropriate interventions can be implemented promptly.


Digital Tools for Tracking Blood Pressure

  • Fitness trackers: Many fitness trackers now come equipped with built-in heart rate monitors which help track trends over time, allowing users to better understand their overall cardiovascular health status more easily than ever before.
  • Blood pressure apps: There are a plethora of blood pressure apps available for smartphones that can help you log your readings, set reminders to check your blood pressure, and even share the data with your healthcare provider.
  • Telemedicine: With the rise of telemedicine, virtual consultations with healthcare professionals have become increasingly popular. This allows patients to discuss their blood pressure concerns without having to leave home.

Incorporating these monitoring methods into our daily routines is an excellent way to stay on top of our heart health game. So go ahead and make friends with that sphygmomanometer (now say it 5 times fast) – it might just save your life.

blood pressure readings chart


Understanding Normal Blood Pressure

It is measured in millimeters of mercury (mmHg) and consists of two numbers: systolic pressure (the top number) and diastolic pressure (the bottom number). A normal blood pressure reading is typically around 120/80 mmHg.


What is High Blood Pressure?

High blood pressure, also known as hypertension, is when the force of blood against the artery walls is consistently too high. This can lead to serious health problems such as cardiovascular disease, coronary artery disease, heart attack, and heart failure. Stage 1 hypertension is defined as a blood pressure reading of 130/80 mmHg or higher, while stage 2 hypertension is a reading of 140/90 mmHg or higher.


What is Low Blood Pressure?

Low blood pressure, also known as hypotension, is when the force of blood against the artery walls is consistently too low. This can cause dizziness, fainting, and in severe cases, shock. However, low blood pressure is generally not a concern unless it is accompanied by symptoms.


Preventing High Blood Pressure

Preventing high blood pressure is crucial for maintaining good cardiovascular health. Some ways to prevent high blood pressure include:


  • Maintaining a healthy body weight (body mass index of 18.5-24.9)
  • Eating a well-balanced diet that is low in sodium and high in fruits, vegetables, and whole grains
  • Exercising regularly (at least 150 minutes of moderate-intensity exercise per week)
  • Limiting alcohol consumption
  • Quitting smoking
  • Managing stress through techniques such as meditation, yoga, or deep breathing exercises

Target Blood Pressure

The American Heart Association recommends a target blood pressure of less than 130/80 mmHg for most adults. However, this target may be different for individuals with certain health conditions or risk factors.


Monitoring and managing your blood pressure is essential for maintaining good cardiovascular health. By adopting healthy lifestyle practices and regularly checking our blood pressure, you can prevent high blood pressure and reduce your risk of developing serious health problems.


Key Thought: 

Regularly monitoring blood pressure through home measurements or doctor’s visits, adopting healthy lifestyle practices, and using digital tools like fitness trackers and blood pressure apps can help maintain good cardiovascular health. A normal blood pressure reading is around 120/80 mmHg while high blood pressure is defined as a reading of 130/80 mmHg or higher. Preventing high blood pressure involves maintaining a healthy body weight, eating a well-balanced diet low in sodium and high in fruits and vegetables, exercising regularly, limiting alcohol consumption, quitting smoking, and managing stress.

Improving Heart Health Through Diet and Exercise

Did you know that a balanced diet and regular exercise can work wonders for your heart health? It’s true. By incorporating the right foods into your daily routine, along with staying active, you’ll be well on your way to maintaining normal blood pressure levels. So let’s dive in and explore some healthy food choices and recommended exercise routines for better heart health.


Healthy Food Choices to Lower Blood Pressure

  • Fruits & Vegetables: Rich in vitamins, minerals, fiber, and antioxidants – these colorful gems are essential for keeping our hearts happy. Aim for at least five servings per day. MyPlate offers great tips on how to incorporate more fruits and veggies into your meals.
  • Whole Grains: Swap out refined grains like white rice or pasta with whole grain options such as brown rice or quinoa. Whole grains provide nutrients like fiber that help regulate blood pressure levels. Check out this list of whole grains.
  • Lean Proteins: Select lean protein sources like poultry, fish (especially fatty fish rich in omega-3s), beans, legumes or tofu instead of high-fat meats which can contribute to elevated blood pressure.
  • Dairy Products: Incorporate low-fat dairy products such as yogurt or skim milk into your diet – they’re packed with calcium which is vital for proper functioning of the cardiovascular system.

African American man and his friends synchronous exercising with dumbbells


Recommended Exercise Routines for Better Heart Health

To keep your heart healthy, regular physical activity is essential. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, spread across multiple days.


  1. Aerobic Exercises: Activities like brisk walking, jogging, swimming or cycling help improve cardiovascular endurance and lower blood pressure levels.
  2. Strength Training: Lifting weights or using resistance bands can increase muscle strength and support a healthy circulatory system. Aim for two sessions per week targeting all major muscle groups.
  3. Flexibility & Balance: Incorporate stretching exercises such as yoga or tai chi into your routine to maintain flexibility and balance – both crucial components of overall fitness that contribute to better heart health.

Taking charge of what you eat and how much you move can have a profound impact on maintaining normal blood pressure levels – so go ahead, treat yourself (and your heart) right.


By making sound dietary choices and engaging in physical activity, you can better your cardiac health and reduce hypertension. Besides exercise and nutrition, sleep habits and occasional fasting can have an effect on keeping blood pressure at typical levels; let’s look into this more.


Key Thought: 

Maintaining normal blood pressure levels can be achieved through a balanced diet and regular exercise. Incorporating fruits, vegetables, whole grains, lean proteins, and healthy-fat dairy products into your meals, while engaging in aerobic exercises like brisk walking or cycling and strength training, can improve cardiovascular endurance and lower blood pressure levels. Taking charge of what you eat and how much you move is crucial for better heart health.

The Role of Sleep and Intermittent Fasting on Blood Pressure

When it comes to blood pressure, sleep and intermittent fasting may not be the first things that come to mind. However, these two lifestyle factors can have a significant impact on your heart health. Let’s dive into how catching some Z’s and practicing periodic fasting can help keep your blood pressure in check.


Importance of Sleep in Blood Pressure Regulation

Adequate sleep is essential for maintaining normal blood pressure levels. Studies show that consistently getting 7 to 9 hours per night helps maintain healthy ranges within individuals over time. On the flip side, lack of proper shut-eye may lead to increased likelihoods of experiencing higher readings due to added stress placed upon the body during periods of restlessness or insomnia.


  • Create a bedtime routine: Establishing a consistent schedule for winding down at night can signal your brain that it’s time for sleep.
  • Maintain a comfortable sleeping environment: Keep your bedroom cool, dark, and quiet for optimal slumber conditions.
  • Avoid stimulants before bed: Caffeine and nicotine can interfere with falling asleep or staying asleep throughout the night.

intermittent fasting concept


Intermittent Fasting and Its Effects on Blood Pressure

Incorporating intermittent fasting into your daily routine could potentially aid in lowering elevated numbers even further. This dietary practice involves cycling between periods of eating and fasting (not consuming any calories). Research suggests that intermittent fasting positively impacts various markers related to overall metabolic functioning, including insulin sensitivity and cholesterol regulation, which all tie back directly to how our bodies manage pressures exerted on arterial walls each day.


  • The 16/8 method: This popular approach involves eating during an 8-hour window (e.g., noon to 8 PM) and fasting for the remaining 16 hours of the day.
  • The 5:2 method: For two non-consecutive days per week, limit your calorie intake to approximately one-quarter of your daily needs. Eat normally on the other five days.
  • Eat Stop Eat: Once or twice a week, fast for a full 24-hour period. Resume normal eating patterns after each fast.

Incorporating changes to your lifestyle may help in managing blood pressure levels and promoting cardiovascular well-being. Remember that it’s always best to consult with a healthcare professional like before making significant changes in sleep habits or adopting intermittent fasting practices.


Slumber and periodic fasting can both have a major influence on blood pressure control. With that said, the CardiaX test is a great way to gain further insight into your heart health through genetic testing.


Key Thought: 

Getting enough sleep and practicing intermittent fasting can help maintain normal blood pressure levels. Establishing a consistent bedtime routine, maintaining a comfortable sleeping environment, avoiding stimulants before bed, and incorporating different methods of intermittent fasting such as the 16/8 method or Eat Stop Eat can all aid in improving heart health.

The CardiaX Test for Heart Health

Are you ready to take charge of your heart health and uncover the mysteries that lie within your DNA? Introducing the CardiaX test, a cutting-edge genetic screening tool designed to help busy professionals like yourself identify potential risk factors related to high or low blood pressure. With this valuable information, you can make personalized lifestyle modifications and implement medical interventions tailored to your unique needs, ultimately leading to better cardiovascular outcomes over time.


How the CardiaX Test Works

Gone are the days when understanding our genetics was limited only to scientists in white lab coats. The CardiaX test is an easy-to-use at-home kit that analyzes specific genes associated with blood pressure regulation. All it takes is a simple blood sample. Once you’ve collected the blood sample, simply post it back using the pre-paid label and await your results. Within weeks, you’ll receive a comprehensive report detailing how certain genetic variations may be influencing your blood pressure levels.

CardiaX Vibrant Wellness

Benefits of Using Genetic Testing for Heart Health Management

  • Personalized approach: By identifying how genetics might be playing a role in your blood pressure levels, healthcare professionals can develop customized treatment plans based on individual factors rather than relying solely on generic guidelines.
  • Better prevention strategies: Knowledge is power – especially when it comes to preventing high blood pressure-related complications such as heart disease, stroke, kidney damage, or even vision loss. Armed with insights from the CardiaX test results, you can proactively address potential risks before they escalate into serious health issues.
  • Targeted lifestyle modifications: The CardiaX test can help pinpoint specific areas where you may need to make changes, such as adopting a healthier diet, engaging in regular exercise, or practicing stress management techniques.
  • Improved medication management: For those already on blood pressure medications, the CardiaX test results can provide valuable information that may assist your healthcare provider in adjusting dosages or selecting alternative treatments more suited to your genetic makeup.

In this fast-paced world of busy professionals and endless responsibilities, it’s time we take control of our heart health. Don’t leave it up to chance – discover how the CardiaX test can unlock the secrets hidden within your DNA and pave the way for a healthier future.


Key Thought: 

The CardiaX test is a genetic screening tool that helps busy professionals identify potential risk factors related to high or low blood pressure. By analyzing specific genes associated with blood pressure regulation, the test provides personalized treatment plans based on individual factors and can assist healthcare providers in adjusting dosages or selecting alternative treatments more suited to your genetic makeup.

If you would like to receive a free resource sheet to support your quest for better heart health, click the button below to receive your gift.


normal blood pressure range, Normal Blood Pressure Ranges: Essential Guide for Professionals, Dr. Nicolle


I’m excited to talk about this topic today because not only do I truly believe that you have the power to reverse heart disease and lower high blood pressure to improve your health, but the science also agrees! You can adopt healthy lifestyle practices that improve your health and enrich your life, which can in turn improve the lives of those close to you. You have the power to break the cycle of these chronic diseases so that you can leave a legacy of health to your loved ones.


As you may already know, I use lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you improve blood pressure and reverse heart disease.


In certain cases, these approaches may even outperform pharmaceutical therapy. But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.


Is Dietary Supplementation Right For You?

There is a common saying, “You can’t outrun a bad diet.” This is especially true when it comes to heart health. Diet is sooooo very important… Did you know that your diet could be the key to a healthy heart? It’s true – what you eat (and don’t eat) can have a big impact on your cardiovascular health. So, if you’re looking to keep your heart in tip-top shape, make sure you pay attention to what you put on your plate.


Unfortunately, it can be difficult to eat a healthy diet in this day and age. It is very important to note that we are not eating the same foods we ate years ago because the soils have been depleted of critical nutrients through current industrial farming practices. And because the soil is not as good as it used to be, the food supply (grown from the depleted soil) is not as good as it used to be. For example, you are not getting the same levels of magnesium as you would have gotten 30 or even 50 years ago.


Second, much of the food has been genetically altered, which can impact the inherent and unique nutritional composition that each food possess. For example, ancient einkorn wheat has less gluten, more protein, more Vitamin A, and more beta carotene, than modern genetically modified wheat.


Third, the toxic load in the environment today is much higher than 100 years ago. We can see this with global warming, toxic landfills, polluted oceans and waterways, etc. Toxicity levels interfere with nutrient assimilation and absorption not just into the foods, but into our bodies as well.


For some people, vitamin and mineral supplements offer important health benefits. Supplements are designed to fight deficiencies found in our diet and complement the food we eat regularly. Supplements are basically “helping hands” to our daily food.


If you need extra help in getting the nutrients you need, and/or are unable to eat better, the supplements in my Healthy Heart Bundle may provide the extra boost you need.

Healthy Heart Bundle


These are my favorite Heart Health Supplements to use! This Healthy Heart Bundle will ensure you have the intake of the important vitamins, minerals, and probiotics to decrease inflammation and boost your innate wellness day and night. Taken together, it’s a solid plan for increasing your body’s natural resiliency while you lose weight and improve your heart health, naturally.


For best results make sure you use my heart health supplements with dietary changes including a whole food plant-based diet, regular exercise (at least 2-3x per week), regular sleep (8 hours per night), and intermittent fasting (at least 1-3x per week).


Tools to Improve Heart Health

Blood Pressure Monitoring

It’s very important to monitor your blood pressure. I often recommend an automatic upper arm blood pressure cuff, but a wrist blood pressure monitor is also acceptable.

normal blood pressure range, Normal Blood Pressure Ranges: Essential Guide for Professionals, Dr. Nicolle

Weight Monitoring

Since weight management is very important in blood pressure control, I recommend that you be mindful of your weight and its fluctuations, and that you monitor your weight AT LEAST on a weekly basis. I recommend a scale that includes a body composition monitor.


Remember, healthy lifestyle behaviors–like eating a whole-foods plant-based diet that is low in sodium, being physically active, and stress management are the best ways to prevent and control high blood pressure. Please talk with your doctor about any complementary health approaches, including supplements, you use.

Normal Blood Pressure FAQs

The Normal Blood Pressure article provides comprehensive information on understanding, measuring, and managing blood pressure levels. It covers topics such as age-specific ranges, factors affecting blood pressure, risks associated with abnormal levels, monitoring methods, heart-healthy diet and exercise tips, sleep’s role in regulation, intermittent fasting effects on BP levels and the CardiaX test for heart health management.

Normal blood pressure according to NCBI (National Center for Biotechnology Information) typically falls within a systolic range of 90-120 mmHg and a diastolic range of 60-80 mmHg. However, these values may vary depending on age group or other individual factors. Regular check-ups with your healthcare provider are essential to ensure optimal BP control.

Final Thoughts

Understanding normal blood pressure ranges is important for maintaining good heart health. By knowing your numbers and taking steps to manage your blood pressure, you can reduce the risk of developing cardiovascular diseases such as coronary artery disease, heart attack, or heart failure.


Genetics, lifestyle choices like diet and exercise routines, as well as smoking status all play a role in influencing blood pressure levels. It’s essential to monitor your blood pressure regularly through home monitoring or medical check-ups with a doctor.


To learn more about how to maintain normal blood pressure levels and improve overall heart health, visit Dr. Nicolle Martin’s website. Take control of your health today!

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Last updated on May 18th, 2023 at 06:23 pm

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