Blood pressure: what it means and how to manage it

Blood pressure tells you how hard your blood pushes on artery walls. You get two numbers: systolic (top) and diastolic (bottom). Normal is under 120/80 mmHg. Elevated is 120-129/<80. Stage 1 hypertension is 130-139/80-89. Stage 2 is 140/90 or higher. Knowing your numbers helps you act early.

High blood pressure raises risk for heart attack, stroke, kidney damage, and vision problems. It often has no symptoms, so testing matters. Low blood pressure can make you lightheaded and sometimes needs attention, too. Regular checks give a clear picture over time, not just one reading.

How to measure and track

Use a validated upper-arm cuff for best accuracy. Sit quietly five minutes before testing, feet flat, back supported, arm at heart level. Take two readings one minute apart and log both. Measure at the same times each day - morning before meds and evening works well. Bring your log to doctor visits.

Home monitors can drift. Compare your device with clinic readings once a year. If readings jump suddenly or stay very high, contact your healthcare provider. Apps and paper logs both work; choose what you'll stick with.

Manage blood pressure: simple, effective steps

Small changes add up. Cut back on salt: aim for under 2,000 mg a day if you have high blood pressure. Eat more vegetables, fruits, whole grains, and lean protein. Lose even 5% of body weight if you're overweight - that often lowers pressure. Aim for 30 minutes of moderate activity most days; brisk walking counts.

Limit alcohol and quit smoking. Alcohol can raise blood pressure; keep it to one drink a day for women and two for men. Smoking damages arteries and worsens risk. Sleep well - poor sleep and sleep apnea raise pressure - so talk to your doctor if you snore or feel very tired during the day.

Medications help when lifestyle changes aren't enough. Common classes include ACE inhibitors, ARBs, calcium channel blockers, and diuretics. Take medications exactly as prescribed and report side effects. Never stop or change doses without medical advice.

Keep an eye on other health numbers: cholesterol and blood sugar affect heart risk too. If you have diabetes or kidney disease, tighter control may be recommended. Work with your healthcare team to set a target that fits your age and health.

Want quick checks? Many pharmacies and community centers offer free readings. Use those as a cue to see your doctor, not a final diagnosis. Knowing your numbers and taking steady steps will lower risk and help you feel better day to day.

If readings are consistently over 180/120 or you have chest pain, shortness of breath, numbness, or severe headache, seek emergency care. For smaller but persistent rises, schedule a clinic visit to adjust treatment. Keep a simple routine: measure, log, review with your doctor, and follow lifestyle steps. Small habits kept daily make a big difference to long-term heart and kidney health. GenMedicare has more practical guides and tools.