Lesson 1: Understanding Blood Pressure

Lesson 1: Understanding Blood Pressure

“The pressure of life is real—but so is your power to manage it.”

🔹 What is Blood Pressure?

Blood pressure is the force of your blood pushing against the walls of your arteries as your heart pumps. It’s vital for circulating oxygen and nutrients throughout the body.

It’s measured with two numbers:

• Systolic (top number): pressure when the heart beats

• Diastolic (bottom number): pressure when the heart rests

For example: 120/80 mmHg (read as “120 over 80”)

⸻

🔹 How is it Measured?

• Measured using a digital monitor or manual cuff

• Unit: mmHg (millimetres of mercury)

• Best taken after resting quietly for 5 minutes

Tips for an accurate reading:

• Sit upright with feet flat on the floor

• Avoid caffeine, smoking, or exercise 30 minutes before

• Take readings at the same time each day

⸻

🔹 What is a Healthy Range?

Category

Systolic (mmHg)

Diastolic (mmHg)

Normal

< 120

< 80

Elevated

120–129

< 80

Hypertension Stage 1

130–139

80–89

Hypertension Stage 2

≥ 140

🔸 Age-adjusted target:

For adults aged 60 and above, many doctors consider blood pressure under 140/90 mmHg acceptable, especially if there’s no history of stroke, kidney disease, or heart failure.

However, lower may still be better—as long as it doesn’t cause dizziness, weakness, or falls.

⸻

🔹 Why High Blood Pressure Matters

High blood pressure (hypertension) can quietly damage the body for years before symptoms appear. It increases the risk of:

• Stroke

• Heart disease

• Kidney damage

• Vision problems

• Cognitive decline

It is often called the silent killer—because damage happens even without obvious symptoms.

⸻

🔹 How is High Blood Pressure Treated Medically?

Doctors may prescribe one or a combination of these medications:

• ACE inhibitors (e.g. Enalapril, Lisinopril):

Block a hormone that narrows blood vessels. Can cause a dry cough in some people.

• Angiotensin II receptor blockers (ARBs) (e.g. Losartan, Valsartan):

Help blood vessels relax by blocking the effects of angiotensin II.

👉 Losartan is well-tolerated and commonly used in older adults. It typically doesn’t cause cough like ACE inhibitors.

• Beta-blockers (e.g. Bisoprolol, Atenolol):

Reduce heart rate and the force of contraction, lowering pressure.

• Calcium channel blockers (e.g. Amlodipine):

Help relax blood vessels and reduce vascular resistance.

• Diuretics (“water pills,” e.g. Hydrochlorothiazide):

Remove excess fluid and salt from the body to reduce pressure.

These medications are often taken long-term, but with healthy lifestyle changes, some people can lower their dosage—or in some cases, eventually stop medication under doctor supervision.

⸻

🔹 Can It Be Managed Naturally?

Yes—many people successfully manage mild to moderate hypertension with consistent natural approaches.

⸻

🌿 Natural Support Strategies

1. Supplements

• Magnesium – Helps relax blood vessels and supports heartbeat regulation

• CoQ10 – Fuels heart cell energy and lowers oxidative stress

• Omega-3 – Reduces inflammation and supports arterial flexibility

• Garlic extract – May help lower systolic and diastolic pressure naturally

• Pine Bark Extract (French Maritime) – Clinically shown to improve blood vessel function and reduce both systolic and diastolic blood pressure

• VigourCells – A comprehensive antioxidant and nutrient blend that supports mitochondria, blood vessel repair, and overall cardiovascular health

2. Food & Diet

• Follow the DASH diet (Dietary Approaches to Stop Hypertension)

• Reduce salt to <1,500 mg/day

• Eat potassium-rich foods (bananas, avocado, spinach, sweet potatoes)

• Increase vegetables, legumes, fiber-rich grains, and healthy fats

• Avoid processed, salty foods and MSG-laden snacks

3. Lifestyle

• Daily exercise: at least 30 minutes of walking, swimming, tai chi, or cycling

• Stress reduction: prayer, meditation, deep breathing, gratitude journaling

• Quality sleep: aim for 7–8 hours nightly

• Avoid smoking and limit alcohol

⸻

Empowering Thought

Growing older doesn’t mean losing control of your health. By listening to your body, nourishing it with the right choices, and being consistent, you can enjoy a life that is strong, steady, and full of vitality—without fear or over-reliance on drugs.