The Complete Guide to Blood Pressure

Blood pressure is one of the most important indicators of your cardiovascular health. Understanding your numbers and what they mean can help you take control of your heart health and reduce your risk of serious conditions like heart attack and stroke.

Understanding Your Numbers

Blood pressure is measured using two numbers:

• Systolic pressure (top number): The pressure in your arteries when your heart beats
• Diastolic pressure (bottom number): The pressure in your arteries when your heart rests between beats

Your reading is expressed as systolic over diastolic, like “120/80 mmHg” (millimeters of mercury).

Blood Pressure Reading Reference

Category	Systolic (mmHg)		Diastolic (mmHg)
Normal	Less than 120	and	Less than 80
Elevated	120-129	and	Less than 80
High Blood Pressure Stage 1	130-139	or	80-89
High Blood Pressure Stage 2	140 or higher	or	90 or higher
Hypertensive Crisis	Higher than 180	and/or	Higher than 120

Blood Pressure Categories Explained

Normal Blood Pressure

A reading below 120/80 mmHg is considered normal. If your numbers fall in this range, keep up the good work with heart-healthy habits like regular exercise and a balanced diet.

Elevated Blood Pressure

Readings consistently ranging from 120-129 systolic and less than 80 diastolic indicate elevated blood pressure. People in this category are likely to develop high blood pressure unless steps are taken to control it.

High Blood Pressure Stage 1

This stage is when blood pressure consistently ranges from 130-139 systolic or 80-89 diastolic. At this stage, doctors are likely to recommend lifestyle changes and may consider medication depending on your risk of cardiovascular disease.

High Blood Pressure Stage 2

When blood pressure consistently ranges at 140/90 mmHg or higher, doctors are likely to prescribe a combination of blood pressure medications along with lifestyle changes.

Hypertensive Crisis

This is when blood pressure readings suddenly exceed 180/120 mmHg. Wait five minutes and test again. If your readings are still unusually high, contact your doctor immediately. If your blood pressure is higher than 180/120 mmHg and you are experiencing signs of possible organ damage such as chest pain, shortness of breath, back pain, numbness/weakness, change in vision, or difficulty speaking, do not wait - call 911.

What You Can Do

Managing blood pressure is largely within your control. Here are five evidence-based strategies:

1. Follow a Heart-Healthy Diet

The DASH (Dietary Approaches to Stop Hypertension) diet has been proven to lower blood pressure:

• Eat more: Fruits, vegetables, whole grains, lean proteins, low-fat dairy
• Eat less: Saturated fats, trans fats, added sugars
• Watch sodium: Aim for less than 2,300mg per day (ideally 1,500mg)
• Increase potassium: Found in bananas, potatoes, spinach, and beans

2. Exercise Regularly

Physical activity makes your heart stronger and more efficient at pumping blood:

• Aim for at least 150 minutes of moderate aerobic activity per week
• Include activities like brisk walking, swimming, or cycling
• Even short bursts of activity throughout the day help
• Strength training 2 days per week provides additional benefits

3. Maintain a Healthy Weight

Excess weight makes your heart work harder:

• Losing even 5-10 pounds can help reduce blood pressure
• Focus on gradual, sustainable weight loss
• Waist measurement matters - men should aim for less than 40 inches, women less than 35 inches

4. Limit Alcohol and Quit Smoking

Both habits significantly impact blood pressure:

• Alcohol: Limit to 1 drink per day for women, 2 for men
• Smoking: Each cigarette temporarily raises blood pressure; quitting reduces heart disease risk

5. Manage Stress

Chronic stress contributes to elevated blood pressure:

• Practice relaxation techniques like deep breathing or meditation
• Get adequate sleep (7-9 hours per night)
• Make time for activities you enjoy
• Consider talking to a professional if stress feels overwhelming

When to See a Doctor

Regular blood pressure checks are important, but you should seek medical attention if:

• Your readings are consistently above 130/80 mmHg
• You experience symptoms like severe headaches, chest pain, difficulty breathing, or vision changes
• Your blood pressure is higher than 180/120 mmHg (seek emergency care)
• You have risk factors like diabetes, kidney disease, or family history of heart disease
• You’re pregnant and have elevated readings
• Your current treatment plan isn’t keeping your blood pressure in the target range

Key Takeaways

1. Know your numbers - regular monitoring is essential
2. Blood pressure categories help you understand your risk level
3. Lifestyle changes can significantly impact your readings
4. Work with your healthcare provider to develop a personalized plan
5. Consistency matters - small daily choices add up to big results