What’s The ‘New Normal’ For Blood Pressure?

Normal Blood Pressure, What’s The ‘New Normal’ For Blood Pressure?, Dr. Nicolle

Hello. This is Hypertension Prevention Tuesdays! Today, we’ll give you an introduction to normal blood pressure. For quite a long time, the term normal blood pressure meant having blood pressure reading of 120/80 with the first number referring to systolic blood pressure and the second to diastolic blood pressure. Of late, however, the American Heart Association has made changes to the definition of normal blood pressure which now refers to less than 120/less than 80 as the new readings. The results of research on the effects of blood pressure over a longer period of time revealed that the new readings are more appropriate.


Changed Cut-Off Values

In fact, the American Heart Association has gone further than simply redefining what normal blood pressure is by also changing cut-off values for various stages of high blood pressure. All these changes have been affected because of the research findings that revealed that there was greater risk of suffering a heart attack and other forms of illness whenever blood pressure was elevated.


Blood pressure is a measurement that shows how much pressure is created whenever the heart pumps out the blood that travels through the blood vessels. There is a difference between normal blood pressure in adults, and normal blood pressure in children. In children, having a slightly less blood pressure, while seniors have slightly elevated blood pressure. A reading of 130/80 or higher is not good for you and so should be treated at the earliest. This could mean having to make changes to your diet, and also having to take medications. It should, however, be every person’’s goal to maintain normal blood pressure.

Normal Blood Pressure, What’s The ‘New Normal’ For Blood Pressure?, Dr. Nicolle

The two blood pressure values that are measured refer to systolic pressure and diastolic pressure. Systolic pressure is when the heart begins to contract in order to push blood out into the body. Diastolic pressure is when the heart starts to relax and is filled with blood which will then be pumped out again. To obtain blood pressure readings, the doctor must make use of a sphygmomanometer, often called a “blood pressure monitor” or “blood pressure cuff”, that can measure blood pressure in the arteries.


People that consume healthy diets, and who exercise regularly, and who are in good physical condition, and whose lives are not stressed out (ha! let’s work on lowering our stress levels), are the ones that are most likely to enjoy normal blood pressure.


During the day it is normal for a person’’s blood pressure to vary, and so it is a good idea to learn about what a “normal blood pressure range” for different people is. Typically, for those people that are aged between 20yo – 40yo, the range is 120/less than 80. In order to assess your blood pressure, it makes sense to take a reading at the same time on successive days, as this will enable you to learn just how normal, or otherwise, your blood pressure is.

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, What’s The ‘New Normal’ For Blood Pressure?, 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.


If you suspect that you aren’t getting the nutrients you need, consider shifting your focus from supplements to eating better. Improving your diet overall can do wonders for your overall health. You may not get all of the beneficial nutrients, such as vitamins, minerals, fiber, etc., but you will be on the right path.


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.


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 (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, What’s The ‘New Normal’ For Blood Pressure?, 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.


Normal Blood Pressure, What’s The ‘New Normal’ For Blood Pressure?, Dr. NicolleRemember, 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.


Let me know what you think in the comment section below.


Stay healthy,


Dr. Nicolle


PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.

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