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Healthy Blood Pressure
Dec 2, 2023

What’s Considered a Healthy Blood Pressure Range?

Blood pressure, often referred to as the silent killer, plays a crucial role in our overall health. It affects people globally and is one of the major health concerns in today’s time. Understanding what constitutes a healthy blood pressure range and adopting lifestyle practices to maintain it is essential for preventing cardiovascular issues and promoting well-being. In this article, we delve into the dynamics of blood pressure, explore what is considered a healthy range, and discuss practical tips for maintaining optimal blood pressure levels.

Understanding Blood Pressure: The Basics

Blood pressure is the force exerted by circulating blood against the walls of the arteries. It consists of two measurements: Systolic Pressure: The pressure when the heart beats and pumps blood. Diastolic Pressure: The pressure when the heart is at rest between beats. Blood pressure is measured in millimetres of mercury (mm Hg), and a standard reading is expressed as systolic over diastolic, such as 120/80 mm Hg. A normal blood pressure reading is typically around 120/80 mm Hg, but optimal values may vary based on age, gender, and individual health factors.

Understanding Healthy Blood Pressure Ranges

The following ranges are used to define blood pressure: Normal: Systolic < 120 mm Hg and Diastolic < 80 mm Hg Elevated: Systolic 120-129 mm Hg and Diastolic < 80 mm Hg Hypertension Stage 1: Systolic 130-139 mm Hg or Diastolic 80-89 mm Hg Hypertension Stage 2: Systolic ≥ 140 mm Hg or Diastolic ≥ 90 mm Hg Understanding these categories is crucial for assessing your blood pressure and taking necessary steps to maintain or improve it. For a hypertension patient, it is important to disclose this information during the process of buying health Insurance, online or offline. Hiding this information may cause complications at the time of claim settlement. Claims are subject to terms and conditions set forth under health insurance policy.*

Maintaining a Healthy Blood Pressure: Practical Tips

If you are concerned about maintaining your blood pressure, you may take note of these tips to ensure it is always kept under check:

Adopt a Heart-Healthy Diet

Reduce Sodium Intake: High sodium levels can contribute to elevated blood pressure. Limit processed foods, canned soups, and salty snacks. Increase Potassium-Rich Foods: Potassium helps balance sodium levels. Incorporate bananas, oranges, spinach, and sweet potatoes into your diet.

Maintain a Healthy Weight

Lose Excess Weight: Being overweight can strain the heart and increase blood pressure. Aim for a gradual and sustainable weight loss through a balanced diet and regular exercise. Focus on Waist Circumference: Abdominal fat can be particularly detrimental to blood pressure. Measure your waist circumference and work towards reducing it.

Engage in Regular Physical Activity

Aim for at Least 150 Minutes per Week: Regular exercise benefits the cardiovascular system and helps regulate blood pressure. Activities can include brisk walking, jogging, cycling, or swimming. Incorporate Strength Training: Building muscle mass can contribute to overall cardiovascular health. Include strength training exercises at least twice a week.

Manage Stress

Practice Relaxation Techniques: Techniques such as deep breathing, meditation, and yoga can help manage stress and contribute to lower blood pressure. Find Healthy Outlets: Engage in activities you enjoy, whether it's reading, listening to music, or spending time in nature, to help alleviate stress.

Limit Alcohol and Quit Smoking

Moderate Alcohol Consumption: If you drink alcohol, do so in moderation. For most adults, this means up to one drink per day for women and up to two drinks per day for men. Quit Smoking: Smoking damages blood vessels and can significantly elevate blood pressure. Quitting smoking is one of the most impactful steps towards better cardiovascular health. Being a smoker also affects your health insurance premium. If you are a chain smoker, your insurance premium may see a significant loading when you buy and renew health insurance.*

Monitor Blood Pressure Regularly

Home Blood Pressure Monitoring: Invest in a reliable home blood pressure monitor to track your readings regularly. Regular Check-ups: Attend routine check-ups with your healthcare provider to monitor blood pressure and discuss any concerns.


Understanding and maintaining a healthy blood pressure range is a fundamental aspect of overall well-being. It can be stressful for many, but with the right guidance and understanding, you can easily maintain your blood pressure between a healthy level. But it is important to not overlook the impact blood pressure has on your health. It is necessary to be prepared for any unanticipated health emergencies with the help of health insurance. Make use of a health insurance calculator to get quote as per your requirement.   *Standard T&C Apply Insurance is the subject matter of solicitation. For more details on benefits, exclusions, limitations, terms, and conditions, please read the sales brochure/policy wording carefully before concluding a sale.

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