Decoding Blood Pressure - What's Actually Healthy?

Blood pressure is one of those numbers we hear a lot about, but most people don’t fully understand it. You might know that 120/80 mmHg is considered “normal,” but is it really the healthiest target? And why does your blood pressure seem higher the first time you take it?

Let’s unpack what blood pressure really means, what’s ideal—not just average—and how to measure it properly.

🧠 What Blood Pressure Actually Measures

Blood pressure is the force your blood exerts on your artery walls as your heart pumps.

• Systolic pressure (top number): pressure when your heart contracts and pushes blood out.

• Diastolic pressure (bottom number): pressure when your heart relaxes between beats.

Both numbers matter, but they tell you different things:

🎯 What’s Considered Healthy?

The medical world considers anything under 120/80 mmHg as “normal,” but that’s just the boundary before we call it elevated.

In reality, many healthy adults—especially those who are fit, not overweight, and free of metabolic issues—have blood pressure closer to: 110–115 / 70–75 mmHg

This range is often considered “optimal” because it puts less strain on your heart, kidneys, and blood vessels without dipping too low.

That said, if your blood pressure is too low (like under 90/60), and you're experiencing symptoms like dizziness or fatigue, that’s not ideal either.

🧓 Systolic vs. Diastolic: Which Is More Dangerous?

• Systolic (top number) is more predictive of heart disease and stroke in people over 50. Higher systolic readings often reflect stiffer arteries and increased workload on the heart.

• Diastolic (bottom number) tends to matter more in younger people. Persistently high diastolic pressure may signal early vascular issues.

Rule of thumb:

• If you're older, watch your systolic.

• If you're younger, keep an eye on both.

Here's what the science says:

SPRINT Trials (2015) found that targeting a systolic blood pressure of 120 - rather than 140 - significantly reduced the risk of heart attacks, strokes, and death in older adults.

Large-scale meta-analysis (2015) also showed that for every 10 mmHg drop in systolic BP, it reduced the risk of major cardiovascular events by 20%, coronary heart disease by 17%, stroke by 27%, heart failure by 28%, and death from all causes by 13%.

Basically: aim for <120/80.

🧘‍♂️ Why Your First Reading is Often High

Ever notice your first blood pressure reading is the highest of the set? You're not alone. This is common—even in medical clinics.

Here’s why:

• Tension or anticipation: You may be a bit mentally “on” when first sitting down.

• Improper position: If your arm isn’t at heart level or your posture isn’t fully relaxed, that first number may be artificially high.

• Sympathetic response: Your body might release a bit of adrenaline when anticipating the reading.

What to do:

1. Rest quietly for 5 minutes before.

2. Keep your back supported, feet flat, and arm at heart level (not hanging by your side).

3. Take 2–3 readings, one minute apart.

4. Discard the first and average the next two.

✅ How to Support Healthy Blood Pressure Naturally

Blood pressure is influenced by more than genetics. Lifestyle plays a huge role.

• Get daily movement (especially zone 2 cardio like walking or cycling)

• Limit alcohol, smoking, and ultra-processed food

• Prioritize sleep and stress management

• Eat more potassium-rich foods: leafy greens, avocado, salmon, bananas (potassium is hard to supplement - avocado very effective)

• Get enough magnesium and omega-3s (through food or supplements)

• Try calming herbs or nutrients like garlic extract, beetroot, or L-theanine if you’re into that route

Final Thoughts

If you’re young, healthy, and symptom-free, aiming for 110–115 / 70–75 is a great target. It’s not about perfection—it’s about giving your cardiovascular system the best environment to thrive in over the long run.

And remember: trends matter more than a single reading. Especially that first one.