What Is Blood Pressure?
Blood pressure is the force exerted by circulating blood against the walls of your arteries. It is one of the most important indicators of cardiovascular health and is measured in millimetres of mercury (mmHg). A blood pressure reading consists of two numbers — the systolic pressure (top number) and the diastolic pressure (bottom number).
Understanding Your Numbers
| Category | Systolic (mmHg) | Diastolic (mmHg) |
|---|---|---|
| Normal | Less than 120 | Less than 80 |
| Elevated | 120–129 | Less than 80 |
| High (Stage 1) | 130–139 | 80–89 |
| High (Stage 2) | 140 or higher | 90 or higher |
| Hypertensive Crisis | Higher than 180 | Higher than 120 |
Note: These ranges are general guidelines. Always consult your doctor for a personalised assessment.
Why Does High Blood Pressure Matter?
Often called the "silent killer," high blood pressure (hypertension) usually has no noticeable symptoms but significantly increases the risk of:
- Heart attack and coronary artery disease
- Stroke
- Kidney disease
- Vision loss
- Aneurysm
Because it rarely causes obvious symptoms, many people live with high blood pressure without knowing it. Regular screening is the only reliable way to detect it early.
Risk Factors You Should Know
Several factors can raise your risk of developing hypertension:
- Family history of high blood pressure
- Being overweight or obese
- Physical inactivity
- High-sodium diet
- Excessive alcohol consumption
- Smoking
- Chronic stress
- Age (risk increases over 55)
Managing Blood Pressure Through Lifestyle
The good news is that blood pressure is highly manageable. Lifestyle changes can make a significant difference:
- Reduce sodium intake — Aim for less than 2,300 mg per day.
- Exercise regularly — At least 150 minutes of moderate activity per week.
- Maintain a healthy weight — Even modest weight loss can lower readings.
- Limit alcohol — Stick to recommended guidelines.
- Quit smoking — Smoking raises blood pressure and damages artery walls.
- Manage stress — Techniques like meditation, yoga, and deep breathing help.
- Follow the DASH diet — Rich in fruits, vegetables, whole grains, and low-fat dairy.
When to See a Doctor
If you have not had your blood pressure checked recently, book an appointment today. Adults over 18 should have their blood pressure checked at least every two years — more frequently if you have risk factors or a family history of cardiovascular disease.