Blood pressure: what the numbers mean and how to control them

Blood pressure is one of those health numbers that matters more than people think. It’s the force your blood puts on artery walls. You’ll see two numbers: systolic (top) when the heart beats, and diastolic (bottom) between beats. For most adults, a normal reading is under 120/80 mmHg.

Know the categories: elevated (120-129 / <80), stage 1 hypertension (130-139 / 80-89), and stage 2 (140+ / 90+). These cutoffs help doctors decide whether to suggest lifestyle changes, start medication, or monitor closely.

How to measure blood pressure correctly at home

Home readings are useful if done right. Use an automatic cuff on your upper arm—wrist devices are less reliable. Sit quietly for 5 minutes, feet on the floor, back supported, arm at heart level. Don’t smoke, drink caffeine, or exercise 30 minutes before measuring. Take two readings one minute apart and record the average. Measure at the same time each day for consistent tracking.

Keep a log or use an app that stores readings. Bring the log to your doctor so they see real-life trends, not a single clinic reading that might be higher because of nervousness.

Practical ways to lower blood pressure today

Small changes add up. Cut sodium first: aim for under 1,500–2,300 mg per day if you have high blood pressure. Swap processed foods for fresh produce and use herbs instead of salt. Lose even 5-10% of body weight if you’re overweight—blood pressure often drops with weight loss.

Move more. Brisk walking 30 minutes most days lowers blood pressure as effectively as some pills for mild hypertension. Limit alcohol—no more than one drink a day for women, two for men. Quit smoking: it spikes blood pressure and harms vessels. Improve sleep—poor sleep or sleep apnea raises risk.

If stress is a problem, try practical tools: short daily walks, breathing exercises, or a five-minute break to calm down. These help more than you’d expect and are free.

Medications are common and helpful. If lifestyle changes aren’t enough, doctors may prescribe ACE inhibitors, ARBs, calcium channel blockers, diuretics, or beta blockers. Each has pros and side effects, so talk with your clinician about what fits your health and other meds.

When to call a doctor? If readings stay above 140/90, if you get chest pain, shortness of breath, sudden severe headache, or vision changes, seek immediate care. Also get checked if readings jump quickly or don’t respond to treatment.

Monitoring and small habits matter. Track numbers, follow simple lifestyle steps, and work with your healthcare provider. With steady effort, most people can improve their blood pressure and lower long-term risks for heart attack and stroke.