A blood pressure of 109/69 indicates that your blood pressure is PERFECTLY NORMAL, and on par with the American Heart Association guidelines.
This article tells you:
- What does a 109/69 blood pressure mean?
- What should you do if you have 109/69 blood pressure?
- Some easy to do home remedies and supplementations.
- Frequently asked question that will answer many of your queries regarding your 109/69 blood pressure.
What does a 109/69 blood pressure mean?
The blood pressure reading 109/69 indicates that the person in question has ideal blood pressure.
If a person has blood pressure within the range of [90/60] and [120/80], it will mean that the person has perfect blood pressure.
By extension, the blood pressure value of 109/69 means that the person is not at a prominent risk of any heart disease. His/her heart is functioning the way a healthy person’s heart should, and that is significantly good for that person.
Ideal blood pressure is the state in which the blood flowing through the blood vessels applies just the right amount of pressure over those and the heart walls. As an effect of this, the heart can pump blood to all the parts of the body rather effectively.
109/69 signifies that the lifestyle that you have adapted yourself to is well-supported by your body and health. Also, if you were to keep up with the same lifestyle, it would eliminate the possible risk of chronic heart disease from your life.
If you happen to have healthy blood pressure, then it will help improve your health in more ways than just one. Some of the benefits that are supported by your body for having an ideal blood pressure are as follows:
- An ideal blood pressure protects you from imminent risks of heart problems.
- It is an indication that you are not suffering from diabetes and that your endocrine glands are functioning perfectly.
- Ideal blood pressure helps you maintain the ideal body weight for you.
- Having an ideal blood pressure relatively decreases the possibility of heart and kidney failure.
- It will help in the regulation of minerals within your body.
- Ideal blood pressure decreases the possibility of stroke for you.
What should you do if you have 109/69 blood pressure?
Here is a set-by-step procedure to follow when you figure out you have a blood pressure of 109/69.
1. Your doctor has to diagnose
If your blood is 109/69 and you have checked the same in your home setup, it is highly recommended to get it checked at your doctor’s office.
A trained professional has to clinically assess your condition and confirm that your 109/69 is, in fact, clinically valid.
There are instances when your reading at home setup might give you a reading which is incorrectly reported. It could be because of an error in reading it, damage to your device, your physical or mental condition on that particular day, etc.
Therefore, a doctor has to assess it over the course of 7 – 30 days periodically before he/she can confirm the accurate stage of your blood pressure.
In some cases, a patient might report wrong blood pressure in a hospital setup, called white coat hypertension. Here the patient may show higher blood pressure than their actual because of the anxiety inside a hospital environment.
In contrast, some patients may have masked hypertension in which the person may show lower blood pressure at clinical setup, but at home, they may have higher blood pressure.
All these conditions are linked to physiology and psychology and, therefore, better to be validated by a doctor.
2. Keep it up!
The blood pressure readings of 109/69 are relatively good, even taking into consideration the entire range of the ideal blood pressure.
But just because it is good now does not mean that things won’t change over time. Considering that distinct possibility, you should stick to a lifestyle that will help keep you fit and support your health.
Following are some of the habits that you should adopt in your lifestyle to keep yourself healthy all the time:
- Try to maintain that it is in equilibrium with your age and lifestyle.
- Eat healthy meals and exercise regularly.
- Regulate the consumption of salts.
- Support the intake of natural supplements whenever you feel those to be necessary for your body.
- Take proper rest every day. Your rest and sleep should be priorities for you.
- Quit smoking and keep your alcohol consumption in a check.
- Do not subject yourself to excess stress and anxiety, or this might turn into an emotional burden for you.
3. Do you need any medicine to keep this up?
At this stage, you don’t need any medications and all thanks to those perfect numbers you have seen.
All you can do is indulge in a healthy amount of workouts and other physical activities with a good watch over general health.
Routine health checkups and periodic blood pressure measurements are critical at this stage, which is what most people miss doing firsthand.
Unlike people with hyper or hypotension, you don’t need to actively regulate your blood pressure; however, passive efforts to indirectly keep it under control shall be followed.
Water pills and diuretics are sometimes recommended by doctors after assessing the electrolyte concentration in your body. However, in most cases, you may also don’t want it.
If you are a little lazy to hit the gym for your cardio, then we have included some products in the dietary supplement class that you can consider.
4. Diet check for 109/69 blood pressure
Your blood pressure and overall health are directly related to the type of food consumed daily.
Therefore, if you were to keep your dietary habits in a firm check and eat healthy meals, that would significantly contribute to your overall health. It will be good for your body as well as your mind
Following are some of the facts that you should take into account before planning your diet:
- Regulate the consumption of sodium salts: Sodium is an important nutrient for the human body. And the concentration of this salt has a direct impact on your blood pressure. By regulating its intake, you can maintain your blood pressure.
- Caffeine: Caffeine-related products contribute to increasing the blood pressure of a person. If the consumption of these products is not kept in check, it may lead to high blood pressure.
- Drink plenty of water: Keep yourself hydrated all the time. This will help maintain the level of fluids and salt in your body.
- Alcohol: High consumption of alcohol can lead to low blood pressure. Besides this, the consumption of alcohol in excess can not serve any good purpose as it dehydrates your body rather rapidly.
- Herbs and spices: Support the intake of herbs and spices that will help maintain your ideal blood pressure. Many natural herbs can serve that purpose.
- Supplements: Do not hesitate to opt for natural supplements if your body lacks nutrients or minerals of any kind. Besides, these are the first things that physiotherapists advise individuals who suffer from problems in blood pressure because of a lack of minerals.
5. Do I need more tests for my heart?
109/69 is a perfect value that one might want to see when their blood pressure is being checked. Still, does it mean you are perfectly fine? Should you conduct more studies to get a conclusive stat regarding your heart health?
Technically speaking, a perfect blood pressure reading isn’t the ultimate predictor of heart health. In fact, some people undergoing a heat attack may show no change in blood pressure or even exhibit hypotension.
However, blood pressure reading, in most cases, is a direct estimator of heart health. But the problem is that only a variation in reading would denote a cardiovascular problem.
This is why the physician opts for having an ECG or echocardiography in order to seek better clarity on your cardio health.
The above is often read in reference to your blood test reports and other health assessment parameters to draw a conclusion.
6. Natural supplements for your rescue
Sometimes managing blood pressure is all about supplementing your body with the right diet. Food is undoubtedly the best primary source to supplement your body.
However, in the current scenarios, we all know how much adultered our foodstuff is, and most of us are pushed towards processed foods to feed ourselves in this fast-paced world.
All these food are high in sugar and sodium and doesn’t contain any vital nutrients that are important for a healthy heart.
This is where some of the nutraceutical-based blood pressure supplements come in handy. These products combine all critical nutrients your heart craves, thereby assisting the better function of your cardiovascular system.
Generally, these supplements are a concoction of herbs, plant-based products, dairy products, and some animal products. They are 100% organic and natural and don’t contain any harmful chemicals.
If you are hearing about these segments of products for the first time, to start with, you may blindly go for Blood Pressure Support from Vita Balance Inc, Blood Pressure Optimizer from HFL, or Corsanum, marketed by PLT Group.
Blood Pressure Support
Blood Pressure Optimizer
Blood Pressure Support combines hawthorn berry, olive leaf, hibiscus, and some vitamins like C, B6, B12, niacin, and folate alongside a bunch of other medicinal herbs to support the healthy working of the heart.
Blood Pressure Optimizer has MegaNatural®-BP grape seed extract and Celery3nB™ celery seed extract alongside common vitamins and minerals, which can help increase your cardiovascular elasticity.
Corsanum is a refined combination of olive, iron, and grapevine alongside regular products like coriander, hawthorn, and oregano, all of which are foods known to maintain cardiovascular health.
The only one thing to keep in mind is that choose the best blood pressure supplement, because when it comes to the heart, there is no taking of risk!
So having an 109/69 is the ideal blood pressure, and you can keep doing whatever you have been doing so far.
You may now know the thrust areas of health to focus on and some diet plans that you may want to befriend.
FAQ (Frequently Asked Questions)
1. What is the blood pressure, and what are the normal values?
Blood pressure is the pressure that is exerted by the blood flowing through arteries over those. Alongside that, this is the efficiency with which the blood is pumped by the heart to all the parts of the body through the circulatory system.
The normal values for blood pressure are between [90/60] and [120/80]. If a person has a blood pressure equivalent to this much, then it means that the blood will be flowing through the arteries relatively easily.
2. What is considered to be high blood pressure?
Blood pressure over the value of [130/80] is considered high blood pressure. This signifies that high pressure is being exerted by the blood flowing through the vessels over those.
And therefore, it is difficult for the human heart to be able to pump blood to all the parts of the body rather efficiently. This is a problem that can arise when the size of the vessels is contracted compared to the original size.
3. What is considered to be low blood pressure?
A blood pressure lesser than the value of [90/60] is termed low blood pressure. This type of value means that low pressure is put forward by the blood over the vessels that are carrying it. It can also be taken as a measure that, the blood is not able to reach all the parts of the body.
Or, the heart is not capable of circulating blood to all the parts of the body in an effective way. This problem in blood pressure is mainly the effect of dehydration and pregnancy.
4. What are hypertension and hypotension? Are they both the same as high and low blood pressure?
Hypertension is the condition that emerges when a person is having high blood pressure. Because of contraction in vessels, the blood can not flow through the vessels efficiently, and therefore, high pressure is exerted over the blood vessels, this particular condition is high blood pressure, also referred to as hypertension.
Hypotension is the condition that comes into effect when the blood pressure of a person is lower compared to the ideal value of blood pressure. This means that the heart is unable to pump blood through the blood vessels to all the body parts. This type of situation when observed is called low blood pressure, or hypotension.
5. What will happen to your general health when you have high blood pressure?
High blood pressure puts you at an imminent risk of arteries rupture because of the high pressure applied over those by the circulating blood. This can, in turn, affect the circulation of blood to all the parts of the body, and your heart itself. And, the latter part can lead you to some serious heart diseases. The high pressure applied over the heart walls can put you close to the risk of heart attack and heart failure.
6. What causes high blood pressure and low blood pressure?
The medical conditions of high blood pressure and low blood pressure are both effects of the lifestyle that we lead. This means that if we adapt to a lifestyle that is in line with our body and overall physical fitness, then we will have ideal blood pressure.
But, if our lifestyle is deviated from what we had started, some medical conditions can arise. High blood pressure and low blood pressure are some of those problems.
7. What are the risks of having high blood pressure?
The most serious risk that is faced by an individual that is suffering from high blood pressure is the risk of heart attack, heart failure, or some chronic disease related to the heart.
Moreover, there are also the additional risks of strokes, vision loss, diabetes, kidney failure, unresponsiveness to external stimuli, chronic chest pain, artery damage, and vascular dementia.
8. What can I do to lower my blood pressure?
To lower your blood pressure, the foremost step should be to limit the intake of sodium salts. Then, it will be good for you to opt for a healthy lifestyle; eat healthy meals and exercise daily. Try to maintain your weight to healthy proportions. Limit the intake of alcohol and caffeine-related beverages, and quit smoking.
Also, you need to have an adequate amount of rest every day and keep your stress and anxiety in proper check. If you continue to face high blood pressure problems even after making these changes in your lifestyle, it will be good for you to consult with a physiotherapist to discuss your blood pressure medications.
9. What are the risks of having low blood pressure?
The harmful effects that are associated with low blood pressure are not as prominent as what is associated with high blood pressure, but they can serve to be just as much harmful in the long run. Low blood pressure can lead to lightheadedness, dizziness, and confusion for a prolonged period.
This is a condition that can make you weak physically as well as mentally. Low blood pressure leads to a depletion in the effectiveness of motor senses, and the subject is likely to faint from time to time. This condition can also lead to blurred vision and can damage peripheral nerves over a long time.
10. What can I do to increase my blood pressure?
Increase the usage of table salts in your diet, and drink plenty of water. Limit your intake of alcohol as it is a dehydrating agent. Increase your diet by taking small meals multiple times with low carbs. Exercise daily and try to take up a lifestyle that will be good for your health and physical well-being.
Try to maintain a body weight that will be good as per your physical stature and age. Avoid changing positions abruptly, and wear compression stockings to improve blood flow in the legs. Also, consult a physiotherapist regarding your medications for low blood pressure.
11. Can smoking and alcohol affect my blood pressure?
Smoking and alcohol have an active impact on the blood pressure levels of an individual. These can lead to an effective change in the size of arteries that carry blood to all the parts of the body.
Heavy intake of alcohol can increase blood pressure in individuals to a significantly high level and this can even lead to long-term blood pressure issues in the individual. On the other hand, smoking is as bad as it can be. It leads to the contraction of blood vessels, which increases the pressure of blood over the heart walls. This puts you at risk of heart disease.
12. How to correctly check my blood pressure at home?
If you want to check your blood pressure at home, you can use portable blood pressure monitors to do so. These are highly adaptable and can help provide you with your blood pressure levels closest to accurate.
But if you are seeking precision in the readings, then it will be good if you were to follow certain measures. For once, avoid intake of caffeine and alcohol before taking the reading. And, have a proper rest of nearly 10 minutes before measuring your blood pressure.
13. Why is it important to visit a doctor to confirm high/low blood pressure?
It is important to visit a doctor regarding blood pressure for the sake of the precision of the outcome or the result of the readings. Moreover, in a proper medical facility and care of professionals, you will be able to get guidance about how to keep your blood pressure in check if it is not per your ideal blood pressure.
Also, you can get a consultation regarding the changes that you will need to make in your lifestyle to bring your blood pressure back in check.
14. Should you be worried about high blood pressure during pregnancy?
High blood pressure during the latter half of the pregnancy is not that rare of an occurrence. However, it is not something to make light of either. If not treated properly, or significant steps are not taken regarding it, this high blood pressure may pose danger to the health of the parent as well as the baby.
This type of high blood pressure or hypertension is called gestational hypertension, and it is not long-lasting. It goes away after the delivery of the baby.
15. What are some of the symptoms to watch out for in high blood pressure?
The symptoms of high blood pressure are not something that can be ignored readily. These symptoms include severe headache, anxiety attacks, shortness of breath, nosebleeds, blood spots in the eyes, intense fatigue, blurred or distorted vision, and vomiting or nausea. These symptoms are not something to be taken lightly.
High blood pressure is not an incurable problem, but measures are needed to be taken against it in the due time. So, don’t make light of the symptoms and consult a physiotherapist regarding these.
16. What foods should you eat to lower blood pressure?
To lower blood pressure eat a diet that is rich in minerals like calcium, magnesium and potassium.
Besides this, it is good to take short meals that are low in curbs. Instead of deep-fried products, it will be good if you were to incline towards a diet that is mainly consisting of vegetables like spinach, broccoli, and other leafy green vegetables.
Consume lots of low-fat poultry and dairy products. These will help enable a healthy diet for you and help you lean towards a healthy lifestyle.
17. What are the best herbs and spices for high blood pressure?
Many known herbs and spices are proven to have a significant effect on high blood pressure. Significantly, basil, parsley, Chinese cat’s claw, celery seeds, Brahmi, thyme, garlic, and ginger are the herbs that are most commonly made use of by people that are suffering from high blood pressure. Along with these, cardamom, cloves, ajwain, green oat, and flaxseeds are the spices that help manage high blood pressure.
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