Understanding Blood Pressure: Numbers, Risks, and Healthy Habits
High blood pressure usually has no symptoms, so knowing your numbers is essential. Here's how to read them and what you can do to keep them healthy.
Key takeaways
- Normal blood pressure is below 120/80 mm Hg.
- High blood pressure usually causes no symptoms — measuring it is the only reliable way to know.
- Healthy habits like reducing sodium, staying active, and not smoking can help, and some people also need medication.
Blood pressure is one of the most important numbers for your health — and one of the easiest to check. Yet because high blood pressure usually causes no symptoms, many people don't know they have it.
The CDC explains that high blood pressure, if left untreated, can damage the heart, brain, and kidneys, raising the risk of heart disease, stroke, dementia, and chronic kidney disease. The good news: it can often be prevented or managed.
What is blood pressure?
Blood pressure is the force of blood pushing against the walls of your arteries as your heart pumps. It's measured in millimeters of mercury (mm Hg) and written as two numbers:
- Systolic (top number): the pressure when your heart beats
- Diastolic (bottom number): the pressure when your heart rests between beats
For example, a reading of 118/76 is said "118 over 76."
Blood pressure categories
The American Heart Association uses the following categories for adults:
| Category | Systolic (top) | Diastolic (bottom) | |
|---|---|---|---|
| Normal | Less than 120 | and | Less than 80 |
| Elevated | 120–129 | and | Less than 80 |
| High blood pressure, stage 1 | 130–139 | or | 80–89 |
| High blood pressure, stage 2 | 140 or higher | or | 90 or higher |
| Severe hypertension | Higher than 180 | and/or | Higher than 120 |
Your provider makes a diagnosis based on several readings over time, not one measurement.
Call 911 if your blood pressure is higher than 180/120 and you have symptoms such as chest pain, shortness of breath, back pain, numbness or weakness, changes in vision, or difficulty speaking. These can be signs of a hypertensive emergency. If your reading is this high without symptoms, wait a few minutes, recheck, and contact your healthcare provider right away.
Why it's called a "silent" condition
Most people with high blood pressure feel completely fine. The CDC notes that measuring blood pressure is the only way to know whether you have it. That's why regular checks are an important part of preventive care.
Risk factors
According to the CDC, factors that can raise your risk include:
- An eating pattern high in sodium and low in potassium
- Physical inactivity
- Drinking too much alcohol
- Tobacco use
- Having overweight or obesity
- Diabetes
- Older age
- Family history
- Chronic stress
- Certain medications
Some risk factors, like age and family history, can't be changed. But many can.
Healthy habits that help
Eat less sodium
Most sodium comes from packaged and restaurant foods. Our guide on cutting back on sodium shows you how.
Eat a heart-healthy pattern
Focus on vegetables, fruits, whole grains, beans, nuts, low-fat dairy, and lean proteins. The balanced plate method is a good framework.
Stay physically active
Aim for at least 150 minutes of moderate activity a week. See how much exercise adults need.
Maintain a healthy weight
For people with overweight, even modest weight loss can help. Read about sustainable weight loss.
Limit alcohol and avoid tobacco
If you drink, drink less. If you smoke, quitting helps your heart and overall health. Free help is available at Smokefree.gov or 1-800-QUIT-NOW.
Manage stress and sleep well
Chronic stress and poor sleep can affect heart health. Try our stress management techniques and sleep hygiene tips.
Take medications as prescribed
Many people need medication to control blood pressure, even with healthy habits. Never stop or change your medication without talking to your provider.
Measuring blood pressure at home
Home monitoring can help you and your provider track your blood pressure. For accurate readings:
- Use a validated, automatic upper-arm cuff that fits your arm
- Avoid caffeine, exercise, and smoking for 30 minutes before measuring
- Empty your bladder first
- Sit quietly for 5 minutes with your back supported and feet flat on the floor
- Rest your arm on a table at heart level, with the cuff on bare skin
- Don't talk during the reading
- Take two or more readings a minute apart and record the results
Bring your readings and your monitor to your next appointment so your provider can check its accuracy.
The bottom line
Normal blood pressure is below 120/80. Because high blood pressure usually has no symptoms, check it regularly and know your numbers. Healthy habits — less sodium, more activity, not smoking, limiting alcohol, and managing weight and stress — can help prevent or control it, and medication is an important tool when needed.
Frequently asked questions
Can high blood pressure be cured?
It can often be controlled with lifestyle changes and, when needed, medication. Ongoing management is usually necessary.
Are pharmacy blood pressure machines accurate?
They can be useful for a quick check, but cuff size and positioning affect accuracy. Share readings with your provider.
Can young adults have high blood pressure?
Yes. It's important for adults of all ages to have their blood pressure checked regularly.
Sources
- Centers for Disease Control and Prevention. About High Blood Pressure.
- American Heart Association. Understanding Blood Pressure Readings.
- MedlinePlus. High Blood Pressure.