As adults, it’s important that we take the steps needed to reach and maintain a healthy blood pressure and avoid high blood pressure (also known as hypertension). In honour of World Heart Day 2024, supported by the World Heart Federation, we’ve put together this easy-to-follow guide on how to read and manage your blood pressure.
Read on to learn how to stay on top of your heart health.
How to read and manage your blood pressure
As adults, it’s important that we take the steps needed to reach and maintain a healthy blood pressure and avoid high blood pressure (also known as hypertension). In honour of World Heart Day 2024, supported by the World Heart Federation, we’ve put together this easy-to-follow guide on how to read and manage your blood pressure.
Read on to learn how to stay on top of your heart health.
What is blood pressure?
Blood pressure is the pressure of blood in your arteries – the vessels that carry your blood from your heart to your brain and the rest of your body. Although your arteries are stretchy to cope with your blood pressure going up and down, if you have high blood pressure, your arteries lose their stretchiness and become stiff or narrow. The narrowing makes it easier for fatty material to clog them up.
Your blood pressure naturally goes up and down throughout the day and night, and it’s normal for it to go up while you’re moving about. It’s when your overall blood pressure is consistently high, even when you’re resting, that you need to do something about it.
What is hypertension?
High blood pressure is medically known as hypertension. It means your blood pressure is consistently too high and that your heart must work harder to pump blood around your body.
If you ignore it, it can lead to heart and circulatory diseases like heart attack or stroke and it can also cause kidney failure, heart failure, problems with your sight and vascular dementia.
What are the causes of hypertension?
There isn’t always an explanation for the cause of hypertension, but most people develop it because of their diet, lifestyle, or medical condition.
Your ethnicity, family history and age may also be significant factors. People living in deprived areas are at higher risk of having high blood pressure, and it is also more common if you are of black African or black Caribbean descent.
According to our Matron, Ali Turner, the factors below can also increase your risk of developing hypertension:
- Drinking too much alcohol
- Smoking
- Being overweight
- Not doing enough exercise
- Eating too much salt
These factors also accelerate atherosclerosis, which is the formation of fatty deposits in the arteries. Learn more about vascular disease (atherosclerosis).
In a small number of people, the cause of high blood pressure can be identified. Doctors sometimes call this secondary hypertension. For example, an abnormal production of hormones from the adrenal glands can lead to high blood pressure. If your doctor gives you treatment for the hormonal condition, your blood pressure should then return to normal.
How can I manage my blood pressure?
But, don’t worry, you may still be able to improve your blood pressure by changing your diet and being active, says Ali.
Prevention is also key. Small lifestyle changes such as taking the stairs or reducing your intake of saturated fats helps. Learn how to lower your heart age.
Watch your waist size
An increased waist measurement of more than 40 inches for men and 35 inches for women has a direct link to an increased blood pressure and poor cardiac outcomes.
Eating a sensible diet and staying active with even gentle exercise on a regular basis will help us to stay at a healthy weight and improve our fitness levels. Check out our article on the Wellness Solution Plate.
Know your blood pressure numbers
Research carried out by Benenden Health found that 30 million adults in the UK could be at risk of serious health issues because they don’t check their blood pressure.
The research found that as many as six in ten adults don’t know their own blood pressure reading, and a quarter don’t even realise what blood pressure is.
A quarter of respondents (26%) said they wouldn’t visit a GP even if they showed symptoms of high or low blood pressure, such as headaches, blackouts and dizziness. The research also found that a fifth (20%) of these said they would be put off by lengthy waiting times. One in five also said they felt it wouldn’t be important enough to seek medical support.
The study also showed that around a third of adults in the UK have high blood pressure and many don’t even realise it. As a result, more than five million people are unaware of their increased risk of potentially deadly health conditions.
Understanding your blood pressure readings
Blood pressure readings are given as two numbers, one on top of the other. These numbers are read as the top number “over” the bottom number.
When a blood pressure reading is written down, the numbers are typically separated by a forward slash, like this: 110/70 mmHg.
mmHg stands for millimetres of mercury. This is the unit used to carry out blood pressure measurements.
The top, or first, number is a measure of systolic pressure, which is the pressure within your arteries when your heart beats. The second number is a measure of diastolic pressure, which is the pressure in your arteries when your heart is at rest between beats.
As pressure is highest when your heart beats and pumps blood through your body, the first number is always higher than the second.
Which blood pressure reading is more important?
Both systolic pressure and diastolic pressure readings are important signifiers of cardiac health.
However, as the indicator of the highest pressures your arteries endure, systolic pressure is most suitable for forecasting risk.
When to take a blood pressure reading
If you have been advised to monitor your blood pressure at home, it’s important to follow the instructions given to you by healthcare professionals.
Usually, you will be asked to take daily readings first thing in the morning and just before you go to bed. Checking at the same time each day allows for more accurate tracking of changes to your blood pressure and what might be causing them.
What is a perfect blood pressure number?
While it’s possible to have excellent blood pressure relative to you, there is no one ideal blood pressure. Individuals and their circumstances differ, so one person’s perfect blood pressure reading may not be considered healthy for another.
That being true, there are normal blood pressure ranges that can be used as general guidelines.
What should normal blood pressure be?
The normal blood pressure range for adults is anything between 90/60 mmHg and 120/80 mmHg.
- If your blood pressure measures below 90/60 mmHg, you have low blood pressure (hypotension)
- If your blood pressure measures above 120/80 mmHg but below 129/80 mmHg, you’re considered as having elevated blood pressure – otherwise known as a prehypertension blood pressure reading
- Blood pressure above 129/80 mmHg but below 139/89 mmHg constitutes stage 1 high blood pressure (hypertension)
- Any readings at or above 140/90 suggest stage 2 hypertension
Our arteries naturally stiffen as we age, so for seniors over the age of 80, the high blood pressure threshold is 150/90 when checked by a healthcare professional, or 145/85 when checked at home.
So, while there is no perfect blood pressure number, it’s easy to check your reading against standards and keep track of your heart health.
Get on top of your heart health
If you’re experiencing symptoms, or have concerns about your blood pressure, our expert cardiology specialists offer a range of tests and scans, from 24 hour blood pressure monitoring and heart monitoring to CT angiogram.
It’s easy to make an appointment; you can ask your Consultant or contact our Private Patient team via Livechat or on 01580 363158.
Published on 15 August 2024