Understanding Blood Pressure: Why It Matters and How to Keep It in Check
- AdvantageHealth
- 40 minutes ago
- 3 min read
Written by Dana Wisniewski, MS, Health Promotion Manager at AdvantageHealth Corporation
Blood pressure is a vital indicator of overall health, yet many employees may not fully understand its importance or how to manage it effectively. Maintaining a healthy blood pressure can reduce the risk of serious health complications such as heart disease, stroke, and kidney damage. In this post, we’ll break down what blood pressure is, why it matters, and how to keep it within a healthy range.
What Is Blood Pressure?
Blood pressure refers to the force exerted by blood against the walls of the arteries as the heart pumps it around the body. It is measured in millimeters of mercury (mmHg) and recorded as two numbers:
Systolic Pressure (the top number): This measures the pressure in the arteries when the heart beats.
Diastolic Pressure (the bottom number): This measures the pressure in the arteries when the heart rests between beats.
A normal blood pressure reading is typically around 120/80 mmHg. Readings above this range can indicate hypertension (high blood pressure), while readings that are too low may suggest hypotension (low blood pressure), both of which require medical attention.
Why Is Blood Pressure Important?
Blood pressure is a key indicator of cardiovascular health. When it remains consistently high, it can lead to:
Increased risk of heart disease and stroke
Damage to arteries, reducing blood flow to vital organs
Kidney failure due to excess strain on blood vessels
Vision loss due to damaged blood vessels in the eyes
On the other hand, low blood pressure can cause dizziness, fainting, and shock in severe cases. Keeping blood pressure in a healthy range is essential for long-term health and well-being.
How to Maintain Healthy Blood Pressure
Employees can take proactive steps to keep their blood pressure in check by adopting simple lifestyle changes:
1. Eat a Heart-Healthy Diet
Reduce sodium intake by avoiding processed and salty foods.
Increase consumption of fruits, vegetables, whole grains, and lean proteins.
Incorporate foods rich in potassium, such as bananas, spinach, and sweet potatoes.
2. Stay Active
Engage in at least 30 minutes of moderate exercise (walking, cycling, or swimming) most days of the week.
Avoid prolonged sitting and take movement breaks throughout the day.
3. Manage Stress
Practice deep breathing exercises, meditation, or yoga to manage stress levels.
Take short breaks to reset and avoid burnout.
4. Maintain a Healthy Weight
Excess weight puts extra strain on the heart and blood vessels.
Aim for a balanced diet and regular physical activity to maintain a healthy weight.
5. Limit Alcohol and Avoid Smoking
Excessive alcohol can raise blood pressure, so moderation is key.
Smoking damages blood vessels and significantly increases the risk of high blood pressure.
6. Monitor Blood Pressure Regularly
Encourage employees to check their blood pressure regularly, either at home or through workplace health screenings.
Seek medical advice if readings are consistently too high or too low.
The Role of Employers in Promoting Heart Health
Workplaces can play a significant role in supporting employees' cardiovascular health by:
Offering wellness programs that include blood pressure screenings.
Encouraging physical activity, such as walking meetings or standing desks.
Providing healthy snack options in break rooms.
Educating employees on heart health through workshops and resources.
Email Kristine at kkeykal@advantagehealth.com to get started or call 612.823.4470 (select option “1”).
Let Kristine Keykal, M.P.H, co-founder of AdvantageHealth with over 25 years of experience, consult with you on your employee wellness program.
Since 2001, Minnesota-based AdvantageHealth has been delivering award-winning employee wellbeing programs and fitness center design & management throughout the U.S.