What is normal blood pressure and what is considered high? If your blood pressure is elevated, what can you do to lower it? Asst Prof Calvin Chin, Senior Consultant from the Department of Cardiology at National Heart Centre Singapore (NHCS), answers.
Blood pressure (BP) readings: What is normal and when is it high blood pressure (hypertension)?
Blood pressure (BP) readings are expressed as a ratio of the systolic pressure (the first number or numerator), over the diastolic pressure (the second number or denominator). A blood pressure of 120/80 mmHg (millimetres of mercury) is expressed verbally as 120 over 80.
A healthy blood pressure reading should be lower than 120/80 mmHg. Normal blood pressure is less than 120 mmHg systolic and 80 mmHg diastolic (see blood pressure chart below), and may vary from 90/60mmHg to 120/80mmHg in a healthy young woman.
A blood pressure of 140/90 mmHg or higher indicates high blood pressure (hypertension).
Categories for Blood Pressure Levels in Adults
(Aged 18 Years and Older) |
|---|
| |
Blood Pressure Level (mmHg) |
|
Category |
Systolic | |
Diastolic |
|
Normal BP |
< 120 |
and |
< 80 |
|
High-Normal BP |
130 |
or |
80 - 89 |
|
High Blood Pressure | | | |
|
Stage 1 Hypertension |
140 - 159 |
or |
90 - 99 |
|
Stage 2 Hypertension |
160 |
or |
100 |
|
* Isolated Systolic Hypertension |
> 140 |
and |
< 90 |
Notes:
-
When systolic and diastolic blood pressures fall into different categories, the higher category should be used to classify blood pressure level. For example, 160/80 mmHg would be stage 2 hypertension (high blood pressure).
-
*Isolated systolic hypertension is graded according to the same level of systolic BP.
"Your BP (blood pressure) doesn’t stay constant throughout the day. It is lowest when you’re sleeping, and rises when you get up and start moving about. It can also go up when you are excited, nervous or physically active," shares
Assistant Professor Calvin Chin, Senior Consultant from the
Department of Cardiology at
National Heart Centre Singapore (NHCS), a member of the
SingHealth group.
How to measure blood pressure (BP) at home
You can measure your own blood pressure at home with a digital blood pressure device that can be purchased at most pharmacies. Read the instructions carefully. You may wish to calibrate your reading with your family doctor. The right time to take the measurement is when you are at rest.
Some tips that will help ensure the accuracy of your blood pressure reading include:
-
Sitting in a comfortable position
-
Placing your left arm, raised to the level of your heart, on a table or desk, and sit still
-
Wrapping the cuff of the monitor smoothly and snugly around the upper part of your bare arm
See the video below to learn how to measure blood pressure at home.
What to do if your blood pressure (BP) is high
"Most times, you will not have any symptoms unless your blood pressure is very high. If your blood pressures are persistently very high (for instance, systolic blood pressure >180mmHg), you should seek medical attention
even if you feel well," advises Asst Prof Chin.
Uncontrolled blood pressure in this range can be severe and have adverse consequences such as
stroke, loss of consciousness, and damage to kidneys, eyes and the heart.
If your blood pressure is mildly elevated, doing the following can help bring it under control:
Exercise regularly (aim for 150mins of moderate to vigorous activity a week or 30mins daily)
Eat a well-balanced diet
Lose weight (if needed)
Reduce your stress levels
Quit smoking (if you haven't done so)
Medications may be prescribed
These important lifestyle changes will help lower your blood pressure and improve your overall heart health.
Facts about blood pressure readings
What is blood pressure (BP)?
Blood pressure (BP) refers to the force of the body’s blood pushing against the inner walls of the blood vessels, especially the arteries. Each time the heart contracts, it pumps blood into the arteries.
What is systolic and diastolic blood pressure?
Systolic pressure refers to the blood pressure in the arteries that results when your heart contracts or beats, pushing blood out.
When your heart relaxes between beats, blood pressure in the arteries falls. This is the
diastolic pressure. Diastolic blood pressure can increase with age as a result of stiffening arteries.
More facts on blood pressure
Researchers from the Centre for Health Research and Rural Advocacy at Geisinger Health System in Pennsylvania have found that time of day and time of year can influence blood pressure readings by as much as 40%.
In addition, blood pressure also fluctuates with physical activity and emotional state, it may help make your results more comparable if you measure your blood pressure at the same time everyday, under resting conditions and on more than one occasion.
Ref: M19
Check out other articles on blood pressure:
Top Misconceptions About High Blood Pressure
3 Foods to Avoid to Prevent High Blood Pressure
4 Foods to Eat to Bring Down High Blood Pressure
5 Ways to Lower Blood Pressure Naturally
How High Blood Pressure Affects Men and Women Differently
Pre-Hypertension: How to Know If You Have It
Exercise the Right Way: Exercise Tips to Lower Blood Pressure
