For decades, the medical community thought that having a systolic blood pressure up to 140 was perfectly fine. You may have even heard a doctor say, “As long as you’re under 140 over 90, you’re in the clear.” We now know that this is dangerously outdated advice.
Two groundbreaking studies completely changed our understanding. The first was the SPRINT study, which involved over 9,000 participants. It aimed to see if aggressively lowering blood pressure to a target below 120 was better than the old target of 140. The results were so clear and dramatic that the study was stopped early. The group aiming for the 120 target had a 27% lower risk of having a heart attack, stroke, or dying from these causes. Their overall risk of death from any cause was 25% lower.
More recently, a sequel study in China with over 11,000 people confirmed these findings. Lowering systolic blood pressure to less than 120 reduced the risk of heart attacks, strokes, and cardiovascular death by 12% and cut the overall risk of death from any cause by 21%. The takeaway is crystal clear: the old “normal” of 140 is not good enough. To truly protect your brain and heart, you should be aiming for a systolic blood pressure of around 120.
Conclusion
Protecting yourself from a stroke is one of the most important things you can do for your long-term health, and the power to do so is largely in your hands. While the threat of a stroke is serious, the solution doesn’t have to be complicated. By understanding the critical role of high blood pressure and taking simple, decisive action to control it, you can dramatically lower your risk. Focusing on a diet rich in potassium from whole foods is a powerful, natural, and delicious first step. Take a look at your diet, talk to your doctor about your blood pressure numbers, and aim for that new, safer target of 120. Your brain will thank you for it.
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