Blood pressure is the force exerted by circulating blood against the walls of the arteries. Monitoring this pressure is integral to cardiovascular health because consistently high pressure can damage artery walls, leading to serious complications like heart attack and stroke. Understanding what a specific reading signifies is the first step toward managing long-term wellness. This article clarifies how blood pressure is measured, explains the significance of a 108 mmHg reading, and details the factors that can influence its accuracy.
Decoding Blood Pressure Numbers
A blood pressure measurement is always presented as two numbers separated by a slash, measured in millimeters of mercury (mmHg). The top number, known as the systolic pressure, reflects the pressure inside your arteries when the heart muscle contracts and pumps blood out. The bottom number, the diastolic pressure, measures the pressure in the arteries when the heart is at rest, filling with blood between beats. Both values are considered together, representing two different phases of the heart’s activity. The systolic number is often the greater focus because it is a strong predictor of cardiovascular events, particularly in people over 50.
Classifying a Systolic Reading of 108 mmHg
A systolic reading of 108 mmHg falls firmly within the normal range for an adult. Current guidelines define adult blood pressure as “Normal” when the systolic reading is less than 120 mmHg and the diastolic reading is less than 80 mmHg. Since 108 mmHg is below the 120 mmHg threshold, it indicates an excellent level of pressure on the arteries at the moment of the heart’s contraction.
Readings only begin to classify as “Elevated” when the systolic pressure reaches 120–129 mmHg while the diastolic pressure remains below 80 mmHg. If the systolic pressure were to reach 130–139 mmHg, or the diastolic pressure were 80–89 mmHg, the reading would be classified as Stage 1 Hypertension. Therefore, a systolic number of 108 mmHg is highly favorable and suggests the cardiovascular system is operating efficiently with minimal strain.
This desirable reading is a strong indicator of low risk for hypertension-related complications. The goal for nearly all adults is to keep blood pressure numbers within this normal range to promote long-term arterial health.
Acute Variables Influencing Measurement Accuracy
An isolated blood pressure reading, even a good one like 108 mmHg, can be temporarily influenced by factors unrelated to underlying health. Ensuring a correct measurement technique is important to avoid misclassification or false reassurance. For instance, having a full bladder before a reading can temporarily increase the systolic pressure by up to 10 mmHg.
Recent consumption of caffeine or nicotine can acutely spike blood pressure, so it is recommended to avoid them for at least 30 minutes prior to measurement. The patient’s physical positioning also matters; having the arm unsupported or the legs crossed can artificially elevate the reading. Talking during the procedure can also raise the systolic number by 10 to 15 mmHg, making a quiet, rested state necessary for accuracy.
Using the wrong size blood pressure cuff is another common technical error that can significantly skew the results. Furthermore, anxiety about being in a medical setting, often called “white coat syndrome,” can cause a temporary spike in pressure. These situational variables emphasize the importance of taking multiple readings over time in a relaxed state to establish a reliable average.
Lifestyle Strategies for Maintaining Optimal Blood Pressure
Achieving a systolic reading of 108 mmHg is an excellent achievement, and the focus shifts to sustaining this optimal state through consistent lifestyle choices. Adopting a heart-healthy dietary pattern, such as the DASH (Dietary Approaches to Stop Hypertension) eating plan, is highly effective. This involves emphasizing fruits, vegetables, whole grains, and low-fat dairy while significantly reducing the intake of saturated fat and sodium.
Limiting sodium intake, ideally to less than 1,500 mg per day for most adults, helps maintain low blood pressure by reducing fluid retention. Increasing the consumption of potassium-rich foods, such as bananas, spinach, and sweet potatoes, helps to counteract the effects of sodium. Regular physical activity is also fundamental, with guidelines recommending at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous activity each week.
Beyond diet and exercise, managing chronic stress and ensuring sufficient sleep are components of blood pressure maintenance. Stress-reduction techniques like meditation or deep breathing can mitigate the physiological effects of anxiety, while aiming for seven to nine hours of quality sleep nightly allows the cardiovascular system to rest and recover effectively. Maintaining a healthy body weight is also beneficial, as weight loss can help keep blood pressure in the optimal range.