The Basics of The Heart

Blood pressure and heart rate are critical indicators of cardiovascular health. While you may recognize the numbers from your doctor visits, it’s important to consider how they impact your long-term heart and overall health. The heart is one of those topics everyone should understand on a basic level. Here is a quick break down.

What is Blood Pressure?

Blood pressure measures the force exerted by blood against the walls of your arteries as your heart pumps. It’s recorded as two numbers: systolic (when the heart beats) over diastolic (when the heart is at rest), typically expressed as 120/80 mmHg. The real danger arises not from occasional deviations but from consistently elevated levels, which can lead to significant long-term issues.

Both numbers provide crucial information about your heart and blood vessel health, reflecting different phases of your heartbeat:

1. Systolic Blood Pressure (The Top Number): This refers to the pressure in your arteries when your heart contracts and pumps blood. It’s influenced by factors like arterial stiffness, heart function, blood volume, and stress. As we age, arteries can become stiffer, leading to higher systolic pressure.

2. Diastolic Blood Pressure (The Bottom Number): This measures the pressure in your arteries when your heart is at rest between beats. Influenced by vascular resistance, arterial elasticity, heart rate, and hormonal balance, it reflects how well your arteries can relax and accommodate blood flow.

What Contributes to High Blood Pressure?

High blood pressure isn’t solely a result of aging or genetics; multiple lifestyle and environmental factors play a role:

Chronic stress increases hormones like cortisol and adrenaline, constricting blood vessels and raising heart rate.
A diet high in sodium and processed foods can contribute to hypertension, while potassium, magnesium, and calcium from fruits and vegetables can help relax blood vessels. It should be noted that this is not the same for active and athletic people because they have much higher sodium demands.
Sedentary lifestyles strain the heart, while regular exercise lowers blood pressure and improves heart rate variability.
Poor sleep affects stress levels and inflammation, further linking it to hypertension.
Obesity increases the workload on the heart, while alcohol and smoking damage blood vessels and exacerbate hypertension.

Chronic high blood pressure, or hypertension, can be devastating to your cardiovascular system, leading to heart disease, atherosclerosis, kidney damage, and vision loss.

Heart Rate

Next, we have heart rate, the number of times your heart beats per minute (bpm). A healthy resting heart rate for adults ranges from 60 to 100 bpm, with lower rates (around 50-60 bpm) often indicating good cardiovascular fitness. A consistently high resting heart rate could suggest that your heart is under stress, posing similar risks to those associated with high blood pressure.

A heart rate below 50 bpm is known as bradycardia, which can be normal for some, especially athletes. However, in others, it may signal underlying issues like heart block, hypothyroidism, or certain medications.

What Causes an Increased Heart Rate?

Your heart rate increases due to several factors. During exercise, your muscles demand more oxygen, prompting the heart to pump more blood. Stress and anxiety trigger the release of adrenaline and cortisol, activating the “fight or flight” response and raising heart rate and blood flow. High temperatures can also elevate heart rate as the body works to cool itself, and dehydration can lead to increased heart rate as the body compensates for lower blood volume.

Average Heart Rates: What’s Normal?

Resting heart rate: Normal ranges from 60 to 100 bpm, with lower rates indicating better cardiovascular fitness.
Exercise heart rate: During moderate-intensity exercise, aim for 50% to 70% of your maximum heart rate, estimated with the formula 220 minus your age.
Post-exercise recovery rate: A quicker return to normal heart rate after exercise indicates better cardiovascular fitness.

Circulation and Blood Flow

The cardiovascular system is a finely-tuned network where circulation, heart rate, and blood pressure interact to maintain the body’s balance. Efficient circulation is essential for delivering oxygen and nutrients to tissues while removing waste products.

How Heart Rate Affects Circulation

Your heart rate directly influences blood circulation; a higher rate means more frequent pumping, delivering more oxygen and nutrients. During exercise or stress, the heart rate increases to meet the body’s oxygen demands, leading to faster circulation.

The Role of Blood Pressure in Circulation

Blood pressure drives blood flow throughout the body. Systolic pressure is crucial during active circulation, while diastolic pressure ensures a continuous blood supply during the heart’s resting phase.

When Does Blood Pressure Increase to Support Circulation?

During exercise, blood pressure temporarily rises to meet increased oxygen demands. Stress can also elevate blood pressure as hormones constrict blood vessels. Extreme temperatures may raise blood pressure to help regulate heat.

Managing Blood Pressure Naturally

Achieving optimal blood pressure requires a comprehensive approach:

Dietary shifts: Reduce processed foods and sodium; focus on fresh produce and whole grains.
Stress management: Incorporate mindfulness practices like meditation or yoga.
Regular exercise: Aim for at least 150 minutes of moderate aerobic exercise per week.
Sunlight and vitamin D: Adequate exposure can help reduce blood pressure.
Quality sleep: Prioritize good sleep for overall health.

Supplements for Blood Pressure and Heart Health

While lifestyle changes are foundational for healthy blood pressure management, certain supplements can offer additional support:

Magnesium: Relaxes blood vessels and helps regulate blood pressure.
Omega-3 fatty acids: Reduce inflammation and promote arterial health.
CoQ10: Supports cellular energy production and may lower blood pressure.
Beetroot: High in nitrates, it helps widen blood vessels and improve circulation.
Nattokinase: Derived from fermented soybeans, this enzyme may reduce blood clot risk and enhance circulation.