Lab basics

Blood pressure: understanding and managing your numbers

Learn what blood pressure numbers mean, how to measure accurately, and lifestyle changes to maintain healthy blood pressure.

By Arhaan Delawalla, founder · Not reviewed by a clinician · Updated · 2 min read

Overview

Blood pressure measures the force of blood pushing against artery walls. High blood pressure (hypertension) damages blood vessels over time, increasing risk for heart attack, stroke, and kidney disease.

Understanding your numbers

Blood pressure is recorded as systolic (top) over diastolic (bottom) in mmHg.

Categories

  • Normal: Under 120/80 mmHg
  • Elevated: 120-129 / under 80 mmHg
  • Stage 1 Hypertension: 130-139 / 80-89 mmHg
  • Stage 2 Hypertension: 140+ / 90+ mmHg
  • Hypertensive Crisis: Over 180/120 mmHg, seek emergency care

Self-care tips

  1. Reduce sodium intake: aim for under 2,300 mg/day
  2. Follow the DASH diet: fruits, vegetables, whole grains, lean protein
  3. Exercise regularly: 150 minutes per week of moderate activity
  4. Maintain a healthy weight: even 5 lbs of weight loss helps
  5. Limit alcohol: no more than 1 drink/day for women, 2 for men
  6. Manage stress: chronic stress elevates blood pressure
  7. Monitor at home: track readings to share with your doctor

When to seek care

Seek emergency care if blood pressure exceeds 180/120 with symptoms (headache, vision changes, chest pain). See your doctor if consistently above 130/80.

Regular monitoring and healthy lifestyle changes are the foundation of blood pressure management.

Common questions

What is normal blood pressure?

Normal blood pressure is under 120/80 mmHg. Readings of 120-129 systolic are considered elevated.

Can high blood pressure be cured?

While essential hypertension can't be "cured," it can be effectively managed with lifestyle changes and medication. Some people can reduce or stop medication with sustained lifestyle improvements.

How often should I check my blood pressure?

If normal, check at least once a year. If elevated or on medication, your doctor may recommend home monitoring several times a week.

Sources and further reading

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