Blood pressure: do you know your numbers?

High blood pressure, often called the ‘silent killer,’ lacks obvious symptoms yet is a leading cause of strokes and heart attacks globally. It’s a major risk factor for severe health conditions like heart failure, kidney disease, dementia, and type 2 diabetes.

This condition is alarmingly common, affecting about one in three adults in the UK. Shockingly, half of these individuals are either unaware of their high blood pressure or not receiving treatment. Estimates suggest that around five million UK adults have undiagnosed high blood pressure.

Understanding blood pressure numbers – What do they mean?

Blood pressure is measured using two numbers that indicate the pressure your blood exerts against artery walls during the heartbeat cycle. These numbers reflect the highest pressure (systolic) and the lowest pressure (diastolic) as the heart contracts and relaxes.

An ideal blood pressure reading is below 120/80 mmHg. Readings above this range indicate pre-high blood pressure, and consistent readings of 140/90 mmHg or higher suggest high blood pressure.

Top tips for maintaining healthy blood pressure

Although there are various medications that can effectively lower raised blood pressure, it usually responds well to lifestyle changes – so if you find that your numbers are raised you can start to take control.

Maintain a healthy body weight A high BMI and a high waist girth can both significantly increase your blood pressure. Keeping physically active and maintaining a healthy diet can help reduce your blood pressure.
Keep active Regular physical activity improves heart and circulatory efficiency, helping to control blood pressure both at rest and during exercise. Aim for 30 minutes of moderate-intensity activity daily. If you’re new to exercise, start slowly and gradually increase your activity level. For those with blood pressure consistently over 140/90, consult your doctor before starting an exercise routine. If your blood pressure is over 160/100, keep physical activities at a comfortable intensity until you have medical advice. A blood pressure reading over 180/110 requires urgent medical attention, and strenuous activity should be avoided until cleared by a healthcare professional.
Quit smoking Nicotine is a central nervous stimulant so blood pressure levels climb as soon as you take your first puff. The tobacco chemicals in cigarette smoke also damage your artery walls making you more prone to cardiovascular disease and high blood pressure in the future.
Limit the amount of salt you eat Sodium (contained in salt) can reduce re-absorption of water by your kidneys, increasing your blood volume and increasing your blood pressure as a result. There is plenty of sodium in many of the foods we buy so try to resist the temptation to add extra salt at the dinner table – your ‘salt taste’ will soon adapt.
Increase the amount of potassium in your diet This can help to offset the negative effects of excess sodium and encourage the kidneys to reabsorb water from the blood stream. A banana a day provides a great potassium boost as well as a steady delivery of energy, fibre, vitamins and other minerals.
Reduce alcohol intake Excessive drinking can really push your blood pressure up so make sure you stay within the lower-risk limit of 14 units per week and avoid binge-drinking.
Positively manage your stresses Blood pressure can race up when you’re feeling under pressure so make sure you do what you can to manage your emotional stresses by keeping physically active, getting sufficient sleep and relaxation, enjoying supportive relationships and managing your commitments to suit you, your availability and your capabilities.

Know your numbers

High blood pressure is highly preventable, and the first step is knowing what your blood pressure is. You can ask your doctor’s surgery or most high street pharmacies to check your blood pressure or you could contact your surgery to arrange a free NHS Health Check.

You could also measure and monitor your blood pressure at home using a blood pressure monitor which are available at most pharmacies. The convenience of testing at home is a huge advantage and the results can also be more accurate as you’re likely to be more relaxed.

Here’s a list of validated blood pressure monitors for home use as well as important information about how to measure your blood pressure at home.

Further support

Blood Pressure UK: Charity with plenty of support around managing your blood pressure.
British Heart Foundation: Cardiovascular research charity with resources.
NHS Blood Pressure Test: General guidance on having a test done.
Stroke Association: The link between high blood pressure and stroke.
Tommy’s: High blood pressure and pregnancy.
Diabetes and High Blood Pressure: Understanding the connection.
Ethnic Background and High Blood Pressure: Risk factors by ethnicity.
NHS Health Checks: Free health checks for ages 40-74.