High blood pressure is common, but you can control it. Knowing your numbers helps you make smart choices about diet, activity, and medicine. This page gives clear, practical steps to check and lower blood pressure without medical jargon.
First, understand the numbers. Blood pressure has two parts: systolic (top) and diastolic (bottom). A normal reading is under 120/80 mmHg. Readings between 120–129 systolic with diastolic under 80 are considered elevated. Stage 1 hypertension starts at 130/80. Stage 2 is 140/90 or higher. These cutoffs help doctors decide when to start lifestyle changes or medication.
How to measure at home. Use a validated upper-arm cuff and sit quietly five minutes before measuring. Take readings twice, one minute apart, morning and evening, for a week. Write the average down or use an app. Bring that log to your doctor — home readings often give a clearer picture than one office visit, especially if you feel nervous at the clinic.
Cut back on salt. Aim to keep daily sodium under about 2,300 mg; lowering further toward 1,500 mg helps many people. Choose fresh foods, avoid packaged meals, and skip adding salt at the table. Move more. Aim for 150 minutes of moderate exercise each week — brisk walking, cycling, or swimming. Even short daily walks help.
Watch your weight. Losing a few kilos often improves blood pressure. Limit alcohol and stop smoking — both raise your risk for heart disease. Eat more vegetables, fruit, whole grains, and lean protein. The DASH diet is a simple pattern to follow: focus on plants, cut sweets, and choose low-fat dairy.
See a doctor if your numbers are 130/80 or higher on repeated checks, or if you get readings above 180/120 — that needs urgent care, especially with chest pain, severe headache, shortness of breath, or vision changes. Your doctor may suggest lifestyle steps first or add medications. Common drug classes include ACE inhibitors, ARBs, calcium channel blockers, and thiazide diuretics. Each has pros and cons; your doctor will pick one that fits your health and other meds.
Keep a record and review it regularly. Small changes add up: cutting two teaspoons of salt, walking 30 minutes most days, and tracking readings can move the needle. If you start medication, stick with it and report side effects. Managing blood pressure is a long-term job, but practical daily steps make the results real and measurable.
Pick the right cuff size — a cuff that's too small gives high readings. Many stores sell validated models; look for one tested by a medical society. Don't measure after caffeine or smoking; wait 30 minutes. If you're taking more than one blood pressure medicine, ask your doctor about timing to avoid low readings at night. For older adults, check with a clinician before aggressive blood-pressure drops, because too fast a drop can cause dizziness and falls. Keep questions written down before appointments so you don't forget them. Start making small changes today.
