Hypertension Stage 1: 130–139/80–89 mmHg
Hypertension Stage 2: 140+/90+ mmHg
However, some experts now argue that the optimal blood pressure for long-term health may be closer to 110/70 mmHg. Studies have found that people who maintain lower blood pressure numbers have a significantly lower risk of heart disease, stroke, and even cognitive decline later in life.
How to Naturally Lower Your Blood Pressure
Even if your numbers are “normal,” aiming lower is possible with simple lifestyle changes:
Eat more whole foods: Focus on fruits, vegetables, lean proteins, and whole grains.
Reduce sodium intake: Excess salt is a major contributor to high blood pressure.
Exercise regularly: Just 30 minutes of moderate activity most days can make a big difference.
Manage stress: Meditation, deep breathing, and yoga help keep your numbers down.
Maintain a healthy weight: Even small weight losses can significantly lower blood pressure.
The Bottom Line
Your doctor might be happy if your blood pressure reads 120/80 mmHg—but that doesn’t mean it’s the absolute healthiest number for you. Aiming slightly lower, around 110/70 mmHg, can provide better protection for your heart, brain, and overall health.
The takeaway? Don’t just settle for “normal.” With a few lifestyle changes and awareness, you can push your blood pressure closer to what science suggests is truly optimal.
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