Why blood pressure matters
Blood pressure is the force of blood pushing against the walls of your arteries. When it stays high for a long time, it strains the heart and damages blood vessels, raising the risk of heart attack, stroke, and kidney disease. [1]
High blood pressure usually causes no symptoms at all. That is why it is often called a 'silent' condition — the only way to know is to have it checked.
Understanding the numbers
A reading has two numbers, for example 120/80 mmHg. The top number (systolic) is the pressure when your heart beats; the bottom number (diastolic) is the pressure between beats.
For adults, a reading below 120/80 is considered normal. [2] Guidelines differ slightly on exactly where 'high' begins — many use 130/80 or 140/90 [2,3] — so your doctor will tell you what target is right for you. One high reading is not a diagnosis; it needs to be confirmed on several occasions.
Everyday habits that help
- Eat less salt — the World Health Organization recommends less than 5 grams a day (about one teaspoon). Much of it hides in bread, pickles, sauces, and processed foods. [4]
- Eat more vegetables, fruit, whole grains, and pulses.
- Be active for at least 150 minutes a week, such as a brisk 30-minute walk on five days. [5]
- Keep a healthy weight — even modest weight loss lowers blood pressure.
- Don't smoke, and limit alcohol.
- If you are prescribed blood pressure medicine, take it every day, even when you feel well.
Checking at home
A validated home monitor can help. Sit quietly for five minutes with your back supported and your arm resting at heart level, and avoid caffeine, exercise, and smoking for 30 minutes before. Write down your readings to share with your doctor. [6]
Call emergency services immediately if you notice
- Chest pain or pressure, especially with sweating, nausea, or pain spreading to the arm, jaw, or back.
- Sudden face drooping, arm weakness, or slurred speech (signs of stroke).
- Sudden severe headache, confusion, or trouble seeing.
- Sudden severe shortness of breath.
References
- 1.World Health Organization. Hypertension (fact sheet). Geneva: WHO.
- 2.Whelton PK, Carey RM, Aronow WS, et al. 2017 ACC/AHA/AAPA/ABC/ACPM/AGS/APhA/ASH/ASPC/NMA/PCNA Guideline for the Prevention, Detection, Evaluation, and Management of High Blood Pressure in Adults. Hypertension. 2018;71(6):e13–e115.
- 3.Williams B, Mancia G, Spiering W, et al. 2018 ESC/ESH Guidelines for the management of arterial hypertension. Eur Heart J. 2018;39(33):3021–3104.
- 4.World Health Organization. Guideline: Sodium intake for adults and children. Geneva: WHO; 2012.
- 5.Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451–1462.
- 6.Muntner P, Shimbo D, Carey RM, et al. Measurement of Blood Pressure in Humans: A Scientific Statement From the American Heart Association. Hypertension. 2019;73(5):e35–e66.
This information is for general education and is not medical advice. Always talk to your doctor or pharmacist about your own health. In an emergency, call your local emergency number.