Decoding Blood Pressure: A Complete Guide to Your Health

Blood pressure is a key indicator of our heart health, but the numbers and terms can often feel confusing. Yet, decoding blood pressure and knowing what readings mean is crucial for staying healthy and preventing conditions like heart disease and stroke. In this blog, we’ll explain the basics of blood pressure, how to interpret the numbers, and offer practical tips for keeping it under control.

What is Blood Pressure?

Blood pressure is the force of blood pushing against the walls of your arteries as your heart pumps it through your body. It’s made up of two numbers:

• Systolic pressure (the top number) measures the pressure when your heart beats.

• Diastolic pressure (the bottom number) measures the pressure when your heart is resting between beats.

Blood pressure readings are given in millimetres of mercury (mmHg), like 120/80 mmHg.

What Do the Numbers Mean?

Understanding what these numbers indicate can help you gauge your cardiovascular health.

Normal Range

• Normal: Less than 120/80 mmHg This range indicates healthy blood pressure levels and a low risk for heart disease.

Elevated

• Elevated: 120-129/<80 mmHg. This stage suggests that while you’re not yet in hypertension, you may need to make lifestyle changes to prevent progression.

Hypertension Stages

• Stage 1 Hypertension: 130-139/80-89 mmHg At this stage, lifestyle changes and possibly medication may be necessary.
• Stage 2 Hypertension: 140/90 mmHg or higher This indicates more serious hypertension, often requiring a combination of lifestyle changes and medication.

Hypertensive Crisis

• Hypertensive Crisis: Higher than 180/120 mmHg. This is a medical emergency. If you experience this level of blood pressure, seek immediate medical attention.

How is blood pressure measured and diagnosed?

You can have your blood pressure measured by a healthcare provider or use a validated blood pressure monitor at home. While home monitoring is a useful way to keep an eye on your numbers, it’s important to remember that diagnosing any condition, like high blood pressure, requires input from a doctor. Even if your readings are higher or lower than usual, only a medical professional can assess your overall health and provide a proper diagnosis.

Monitoring Your Blood Pressure

Regular monitoring is vital for keeping your blood pressure in check. Here are some tips to support you in decoding your blood pressure:

• Home Monitoring: Invest in a reliable home blood pressure monitor to keep track of your readings.
• Doctor Visits: Regular check-ups with your healthcare provider are essential, especially if you have risk factors for hypertension.

Managing Blood Pressure
If your blood pressure is running higher than normal, there are several steps you can take to help bring it down:

• Healthy Diet: Eating more fruits, vegetables, whole grains, and lean proteins can make a big difference. The DASH diet is a great option for lowering blood pressure naturally.
• Cholesterol Management: While cholesterol is essential for your body, an imbalance can contribute to high blood pressure. Keeping cholesterol levels in check is important for heart health.
• Regular Exercise: Getting at least 150 minutes of moderate exercise per week—like walking, biking, or swimming—can help lower blood pressure.
• Weight Management: Losing even a small amount of weight can have a positive effect on your blood pressure.
• Limit Alcohol and Quit Smoking: Both alcohol and smoking can raise blood pressure, so cutting back or quitting altogether can improve your numbers.
• Stress and Mental Health: Managing stress through relaxation techniques like meditation, yoga, or deep breathing can help keep blood pressure under control.
• Medications: If lifestyle changes aren’t enough, your doctor might recommend medication to help regulate your blood pressure. It’s important to take any prescribed medications as directed.

Decoding blood pressure readings is crucial for maintaining a healthy lifestyle and preventing health issues. Regular monitoring, awareness of your numbers, and proactive management can significantly improve your cardiovascular health. If you have concerns about your blood pressure, consult with a healthcare provider for personalised advice and strategies.

If you’d like to discuss how we can support you to manage and reduce your high blood pressure with exercise, click here to contact us and learn more about our services.

References:

American Heart Association (2024). Understanding blood pressure readings. [online] American Heart Association.

Heart Foundation (2024). Blood Pressure and Your Heart | Heart Foundation. [online] Heartfoundation.org.au.