The most recent recommendations define a normal value as being less than 120/80 mm Hg (see below). However, it is not a magic number that should be used to determine what a specific person should aim towards. Instead, it's best to think about the blood pressure range that best suits your unique situation, with the overarching objective of aiming for the lowest acceptable top and bottom values.
Therefore, the crucial question is: what is acceptable? One size does not fit all. It depends on a variety of variables, including whether there are any other chronic illnesses present, such as kidney or heart disease. For instance, you don't want your diastolic pressure (the bottom number) to be lower than 50 to 55 mm Hg if you have coronary artery disease.
Poor sleep appears to be associated with a variety of health issues, including an increased risk of high blood pressure, diabetes, obesity, and heart disease. A recent study on people in their forties discovered that having a mix of sleep issues—such as difficulty falling asleep, waking up in the middle of the night, or sleeping less than six hours a night—virtually triples a person's risk of heart disease.
"These new findings emphasise the significance of obtaining enough sleep," Many factors can contribute to a lack of sleep, he notes. Some folks simply do not give themselves enough time to sleep. Others have behaviours that interfere with or disrupt sleep. Some people also have health problems or sleep disorders that make it hard for them to sleep well or enough.
Who participated in the study?
The researchers gathered information from 7,483 participants in the Midlife in the United States Study who reported their sleep habits and history of heart disease. A subset of the 663 participants additionally wore a wrist-worn device that recorded their sleep activity (actigraphy). Women made up slightly more than half of those who took part. Three-quarters identified as white, while 16% identified as black. The average age was 53 years old.
Due to the fact that adults typically undergo different and challenging life events throughout this time in both their career and personal lives, researchers chose to concentrate on people in their midlife. Also, this is when clogged heart arteries, atherosclerosis (which can lead to heart disease), and sleep problems caused by getting older start to show up.
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SLEEP MAY HELP YOU LOSE WEIGHT
How did researchers evaluate the sleep problems?
The effectiveness of sleep was measured by putting together different parts of sleep, such as
regularity (whether participants slept longer on work days versus nonwork days).
(whether they had issues falling asleep, woke up during the night or early morning and were unable to fall back asleep, or had daytime sleepiness)
alertness (how often they napped for more than five minutes)
efficiency (how long it took them to fall asleep at bedtime).
duration (how many hours they typically slept each night).
Participants were asked, "Have you ever experienced heart problems suspected or confirmed by a doctor?" used by researchers to gauge heart-related issues. and "Have you ever had a significant chest ache that lasted for at least 30 minutes?"
Follow-up inquiries about the diagnosis were prompted by a "yes" response to either query. These questions were about things like angina, which is a pain in the chest caused by not enough blood getting to the heart muscle, heart attacks, heart valve problems, irregular or fast heartbeat, and heart failure.
When heartburn is a frequent bed partner, it's difficult to sleep. How can you get rid of it? A small study suggests that sleeping on your left side may help, in addition to elevating your upper body with a wedge pillow, avoiding meals close to bedtime, and taking heartburn medications. The findings were published in The American Journal of Gastroenterology in February 2022. A total of 57 people with chronic heartburn were monitored while sleeping, with the same amount of time spent on their left, right, or back. The positions had no effect on the number of times participants' stomach acid back up into their esophagus (which causes heartburn pain). However, when participants were on their left side, as opposed to their back or right side, the acid cleared much faster. Less acid exposure can reduce heartburn pain as well as the risk of tissue damage and other serious problems.
Heart disease and heart attacks have been related to depression, anxiety, wrath, and other so-called negative emotions. What about the other side of the coin: are happy emotions associated with better heart health? Yes, according to two reports that approached the issue from different angles.
Researchers at Duke University Medical Center polled 2,618 men and women who were scheduled for coronary angiography (a specific x-ray that reveals blood flow through the arteries that feed the heart) about their expectations for their future cardiovascular health. They discovered that people with the highest expectations were 24% less likely to die of heart disease fifteen years later than those with the lowest expectations (Archives of Internal Medicine, online Feb. 28, 2011).
Researchers at Duke University Medical Center polled 2,618 men and women who were scheduled for coronary angiography (a specific x-ray that reveals blood flow through the arteries that feed the heart) about their expectations for their future cardiovascular health. They discovered that people with the highest expectations were 24% less likely to die of heart disease fifteen years later than those with the lowest expectations (Archives of Internal Medicine, online Feb. 28, 2011).
The ability to manage stress reduces the risk of developing anxiety, depression, and cardiovascular disease.
The more we learn about women's hearts, the clearer it becomes that they differ from men's. Takotsubo cardiomyopathy, or broken-heart syndrome, is nine times more prevalent in women than in men. This is one of the most striking differences. It has been cited as proof that sudden emotional stress can cause death in some women.
However, unlike a heart attack, takotsubo cardiomyopathy does not involve clogged arteries. Symptoms include chest pain and shortness of breath. Takotsubo cardiomyopathy is caused by an influx of stress hormones that literally distort the heart. As a result, when the main pumping chamber of the heart (the left ventricle) contracts, it swells, preventing it from effectively expelling blood into the arteries.
In September 2015, The New England Journal of Medicine published the results of a study conducted by an international team of physicians from the United States and Europe on 1,750 patients with takotsubo cardiomyopathy. Similar to previous reports, ninety percent of these cases occurred in postmenopausal women in this study. The most common causes of takotsubo cardiomyopathy were lung problems and infections. The second most common trigger was emotional shock caused by grief, panic, or interpersonal conflict. Patients with takotsubo cardiomyopathy were nearly twice as likely as patients with other heart conditions to have a neurological or psychiatric disorder.
According to Dr. Thomas H. Lee, a cardiologist at the Harvard-affiliated Brigham and Women's Hospital, Takutsubo cardiomyopathy is an extreme example illustrating a general truth. "There is no doubt a strong connection between the head and the heart," he asserts. Stress and the negative emotions it elicits, such as anxiety, anger, and sadness, have been linked to an increased risk of cardiovascular disease for decades.
How our feelings impact our hearts
Protect yourself from the harmful effects of persistent inflammation.
Chronic, low-grade inflammation can become a silent killer that contributes to cardiovascular disease, cancer, type 2 diabetes, and other conditions, according to scientific evidence. Experts from Harvard Medical School provide simple advice for combating inflammation and remaining healthy.
There is a growing body of research on the relationship between stress and heart health. A small amount of stress can be beneficial, as it stimulates the release of hormones that help you face adversity. These hormones increase your heart rate, muscle tone, and the brain's oxygen consumption. However, prolonged exposure to stress can contribute to a variety of conditions, including high blood pressure, coronary artery disease, anxiety, and depression.
Furthermore, stress-related health issues are frequently interrelated. Not only are anxiousness and depression risk factors for heart disease, but a heart disease diagnosis can also exacerbate emotional issues. To alleviate stress, people with anxiety or depression may engage in unhealthy behaviors such as smoking or overeating, which may also increase their cardiovascular risk.
Relieving stress
Replacing negative emotions such as anxiety, sadness, and anger with positive emotions such as happiness and contentment may be a key to better mental and cardiovascular health, but no single therapy has been demonstrated to achieve this. "We have so much to learn about how to utilize the positive effects of emotions while minimizing the negative ones," says Dr. Lee. In the interim, the following are likely to be of assistance.
The practise of mindfulness meditation.
The practise consists of sitting comfortably, focusing on your breathing, and remaining in the present moment without dwelling on the past or the future. A meta-analysis of thousands of studies published in October 2016 in JAMA Internal Medicine suggests that mindfulness meditation can alleviate psychological stresses such as anxiety, depression, and pain.
Exercise.
There are mountains of evidence that regular physical activity reduces the risk of heart disease, anxiety, and depression. If you're not physically active, you may want to begin with a 10-minute daily walk and work your way up to the recommended 150 minutes of moderate exercise per week.
Social support. In times of stress and crisis, friends and family can provide emotional support that helps to sustain the individual. There is also growing evidence linking a supportive social network to a reduction in anxiety and depression symptoms and a decreased risk of cardiovascular disease.
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Recognizing and treating heart failure as soon as possible may help to slow the progression of this serious condition.
If you start feeling tired or winded more than usual, it's easy to blame it on getting older, being out of shape, or being overweight. However, if these symptoms persist, don't dismiss them, especially if you're also experiencing ankle swelling and difficulty breathing when lying down.
These are all classic symptoms of early heart failure, which occurs when the heart is unable to effectively pump blood throughout the body (see "The FACES of heart failure"). Recent advances in both detection and treatment may help to alleviate the burden of heart failure, which is the leading cause of hospitalization in people 65 and older.
Eating a nutritious diet is important for treating and preventing heart disease. That is simple to comprehend, but sometimes difficult to implement. There is no such thing as a diet regimen that fits all, but there are 9 diet types. The American Heart Association changed its dietary advice for the first time in 15 years with this in mind. Rather than specifying dos and don'ts for individual nutrients (such as protein or fat), the new circulation guidelines (published online on Nov. 2, 2021) emphasize healthy eating patterns. As long as the following guidelines are followed, you can design a heart-healthy diet around your preferences and circumstances.
1. Keep a healthy balance of calorie consumption and physical activity.
Weight gain is associated with an increased risk of cardiovascular disease and eating more calories than you expend results in weight gain. Consult a dietitian to determine the number of calories you should consume based on your level of activity. It may just take a few minor adjustments to your diet to ensure that the calories you eat equal the calories you burn during activity. Perhaps you need to cut back on fast food in order to make room for healthy foods. Or perhaps your portions are overly large. For instance, a salad may contain a cup of beans when a quarter-cup would serve.
Reduced carbohydrate intake may improve several cardiovascular risk factors, but additional research is needed.
When many people envision a low-carbohydrate diet, they envision dishes heaped with red meat, bacon, and butter. Low-carbohydrate diets, which are frequently high in saturated fat, have long been considered bad for the heart. However, a study published online on Sept. 28, 2021, in The American Journal of Clinical Nutrition, discovered that a small amount of saturated fat may be OK if the rest of the diet is healthy.
The researchers discovered that following a well-designed low-carbohydrate diet plan appeared to minimize several risk factors for cardiovascular disease. This is despite the fact that saturated fat made up 21% of daily calories, which is more than double the amount of fat you should eat each day.
However, this does not mean you should remove all of the bread from your meal. It is premature to declare that a low-carbohydrate diet is actually heart-healthy. One cause for concern is that the researchers picked an unusually low-carbohydrate diet. "This was not a bacon and steak diet. This included nuts and lentils, vegetarian sloppy joes, salmon, and a variety of vegetables.
Reduce your risk of heart attack and stroke by aggressively decreasing your high systolic blood pressure (the top number). However, what significance does the diastolic (bottom) number have?
When it comes to blood pressure management, doctors typically focus on lowering the top (systolic) reading, and with good reason.
It has been proven that aggressively managing high systolic blood pressure will significantly reduce the risk of heart attack or stroke. However, what about the bottom number (diastolic)? It also plays a very important role in heart health, but one that is often overlooked.
A Tale of Two Digits
The two blood pressure readings indicate the heart's activity and rest. Systolic pressure is the pressure in the arteries caused by the contraction of the heart to pump blood throughout the body. The higher the number, the more difficult it is for the heart to pump blood.
Diastolic pressure refers to the pressure that exists between heartbeats. This pressure is necessary for coronary arteries to provide oxygen to the heart muscle. Normal blood pressure is defined as a systolic pressure of fewer than 120 millimetres of mercury (mm Hg) and a diastolic pressure of less than 80 mm Hg. A systolic value of 120 to 129 combined with a diastolic value of less than 80 is considered "elevated."
When it comes to diagnosing hypertension (high blood pressure), either number can be indicated if it is continually raised. For example, if your systolic blood pressure is 130 to 139 or your diastolic blood pressure is 80 to 89 — or both — you are said to have Stage 1 hypertension. Stage 2 hypertension is characterised by a systolic blood pressure of 140 or greater (or both) or diastolic blood pressure of 90 or greater. It's critical to monitor both numbers because, in several cases, if the systolic is elevated, the diastolic is elevated as well.
Are you having difficulty sleeping? Your heart may suffer as a result.
Poor sleep is now being linked to several health issues, including a higher risk of high blood pressure, diabetes, obesity, and heart disease, according to increasing data. A new study of people in their midlife indicates that a combination of sleep issues, such as difficulty falling asleep, waking up in the middle of the night, or sleeping less than six hours each night, can virtually triple a person's risk of heart disease.
"These new findings emphasize the importance of obtaining enough sleep," says Harvard Medical School assistant professor of medicine and sleep specialist Dr Lawrence Epstein. He goes on to say that a lack of sleep can be caused by a variety of factors. Some people just do not schedule enough sleep time. Others have sleep-disrupting or interfering behaviours. Some persons also have a medical ailment or a sleep problem that causes them to lose sleep quality or quantity.
Who was in the study group?
The researchers used information from 7,483 persons who participated in the Midlife in the United States Study and provided information on their sleep habits and history of heart disease. A small group of participants (663 persons) also wore a wrist-worn gadget that tracked their sleep patterns (actigraphy). Women made up slightly more than half of the participants. Three-quarters said they were white, while 16% said they were black. The average age was 53 years old.
The researchers selected to study people in their midlife years since this is when adults typically encounter diverse and difficult life experiences in their work and family life. It's also when clogged heart arteries or atherosclerosis (an early indicator of heart disease) first appear, as well as age-related sleep problems.
What criteria did researchers use to evaluate sleep problems?
A composite of many characteristics of sleep was used to assess sleep health, including
regularity (whether participants slept longer on workdays versus non-work days)
satisfaction (whether they had difficulty getting asleep, woke up in the middle of the night or early the next morning and couldn't get back to sleep, or felt drowsy during the day)
alertness (how often they napped for more than five minutes)
efficiency (how long it took them to fall asleep at bedtime)
length of time (how many hours they typically slept each night).
To examine heart problems, researchers asked participants "Have you ever been suspected or verified by a doctor of having heart trouble?" and "Have you ever had intense discomfort across the front of your chest that lasted for at least a half-hour?"
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