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What is a Healthy Blood Pressure?

Health studies have clearly demonstrated that a blood pressure of 140/90 is too high and will cut years off your life if left uncorrected. New research is now saying that even "high normal" blood pressures, in the range of 130/85 to 139/89, are also dangerous to our health if it persists. 

A recent report from the Framingham Heart Study looked at the blood pressures of 6,859 healthy men and women (no heart disease or high blood pressure) at the start of the study. During the next 12 years they tracked their blood pressure and development of any major cardiovascular event such as a heart attacks, stroke, or congestive heart failure. 

They found that those men and women with high normal blood pressures at the start of the study had a significantly higher occurrence of cardiovascular disease than those with blood pressures less than 130/85. To compare disease rates, the people were divided into three groups:

  1. Optimum blood pressure, less than 120/80
  2. Normal blood pressure, 120/80 to 129/84
  3. High normal, 130/85 to 139/89

Researchers found that the rate of cardiovascular events was a continuous gradient, the higher the pressure the higher the risk, throughout the whole range of "normal" blood pressures. Using the "Optimum" blood pressure as a standard, notice how risk increases:

  • Women with blood pressures in the "normal" range had a 10% increase, and those in the "high normal" range an 80% increase in cardiovascular events. 
  • In men it was a 30% and 60% increased risk respectively. These risks are the observed increase in cardiovascular events even after adjusting for age, overweight, cholesterol level, presence of diabetes or not, and smoking status.

The bottom line is this. Even though you don't have high blood pressure, if it is in the "high normal" range you still may have an increased risk of a heart attack or stroke of 60 to 80% compared to those with optimal or a near optimal blood pressure of 120/80 or lower. For optimum health and a really "healthy blood pressure" level, keep your blood pressure near 120/80 or below. 

Medications are not normally recommended for "high normal" blood pressures but the following therapeutic lifestyle changes (TLC) are recommended.

  1. Achieve and maintain a healthy weight.
  2. Get regular physical activity, 30+ minutes daily such as walking, active gardening, biking, or moderate level sports.
  3. Eat well. Limit salt and salty foods to less than 2400 mg of sodium daily (less than 1900 mg/day for better results). Eat more fruits and vegetables, 5-9 servings daily. Use nonfat dairy products, and limit other saturated or animal fats.
  4. Avoid smoking and all tobacco.
  5. Get adequate rest, relaxation, and recreation. A balanced lifestyle, avoiding excessive stress, can help improve blood pressure and will help improve overall quality of life.
  6. Check your blood pressure regularly, at least yearly. More often if it is elevated and you are working to bring it down. An inexpensive, automated blood pressure tester is a good way to monitor your progress as you incorporate the TLC listed above.

These therapeutic lifestyle changes are also good preventive strategies. You don't have to wait until blood pressure starts to rise to take corrective action. Take steps now to lower your risk of a heart attack or stroke.

Reference: RS Vasan, et al, Impact of High Normal Blood Pressure on the Risk of Cardiovascular Disease, New England Journal of Medicine 345:1291-1297, Nov. 1, 2001.

Note: All health information and guidelines are intended for healthy populations to encourage healthy lifestyles. They are not intended to take the place of advice by your doctor. If you have health problems or questions ask your doctor for specific guidance.

(C) 2001, PrevMedix LLC All rights reserved. Do not copy without permission. Updated 11-13-2001 DRH.