At nearly every primary care doctor’s appointment or medical examination, you’ve likely had your blood pressure taken. You may have been told your blood pressure is “good” or even what your numbers were.
But what do those numbers really mean? When do your blood pressure numbers become concerning? And what can you do if you have high blood pressure?
Nearly half of American adults have high blood pressure. Only 1 in 4 of those have it under control. Uncontrolled high blood pressure can increase the risk of serious health conditions such as stroke and heart disease.
Our experts answer some questions about blood pressure, how to lower your risk of high blood pressure, and ways to manage it.
What is normal blood pressure?
Blood pressure relates to the circulation of blood through the arteries and their resistance to blood flow. Blood pressure values of less than 120/80 mmHg (millimeters of mercury) are considered normal.
Hypertension, which is another word for high blood pressure, occurs when blood pressure readings are consistently at or above 130/80. The American Heart Association has an easy-to-read chart on the different levels of blood pressure.
Try this blood pressure calculator
What do the blood pressure numbers mean?
The top number of a blood pressure reading is the systolic pressure, which indicates the force of your heart pumping blood. The bottom number, the diastolic pressure, is the resistance to blood flow in your blood vessels between heartbeats.
You can measure your blood pressure at the doctor’s office, most pharmacies or with an at-home blood pressure monitor kit.
See why you should partner with a primary care provider for your health
What can cause high blood pressure?
Systolic pressure, or the top number of the blood pressure value, can be affected by various things. These can include anxiety, caffeine and exercise.
Diastolic pressure is generally more stable during exercise and daily activities. It doesn’t typically change as much throughout the day or in response to outside influences.
Some common things that can contribute to high blood pressure include:
- Arteriosclerosis (hardening of the arteries)
- Smoking
- Being overweight
- Eating a lot of salty foods
- Taking certain medications
- Stress
- Lack of physical activity
- Drinking too much alcohol
- Older age
- Genetics
- Other conditions, such as kidney disorders. diabetes and pregnancy
Learn more about the risk factors for high blood pressure
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What are the symptoms of high blood pressure?
Most people with high blood pressure don’t have symptoms. Without noticeable warning signs, some may go years without knowing they have it until there’s a major health event. This is why it’s known as “the silent killer.”
Some people with high blood pressure may experience a pounding feeling in their head or chest or feel lightheaded or dizzy. If you experience these symptoms, it is really important that you seek medical attention.
See a list of the emergency symptoms if you have high blood pressure
How does high blood pressure affect your heart?
High blood pressure, or consistently high numbers, means the heart has to work harder to pump blood through blood vessels. These include blood vessels that supply oxygen to your heart. If left untreated, high blood pressure can harm your heart and contribute to more serious conditions such as heart attack and congestive heart failure.
High blood pressure can also cause many other common health problems such as stroke, chronic kidney disease, cognitive decline and dementia, and loss of vision.
The best way to prevent high blood pressure and related complications is to make healthy lifestyle changes so your blood pressure stays in a normal range.
Explore the heart conditions we treat and where you can see a specialist
What foods are good for high blood pressure?
A Mediterranean style diet or the DASH diet can help you manage your blood pressure. Both of these diets have the following foods in common:
- Fruits, all types and colors
- Vegetables, all types but especially green leafy vegetables and cruciferous vegetables such as broccoli and cabbage
- Whole grains (unrefined carbohydrates)
- Low-fat dairy products
- Poultry and fish in moderation (and limit or avoid red meat or processed meat products)
- Nuts and legumes
- Vegetable oils such as olive oil, avocado oil or sunflower oil in moderation (avoid coconut and palm oil)
Check out this guide to low sodium eating and how to lower blood pressure
What foods should you avoid to help lower blood pressure?
In general, it’s best to avoid foods that are seasoned with salt or are processed. This includes:
- Foods seasoned with “light salt,” onion and garlic salts, baking powder, soy sauce or instant soup mixes, among others.
- Processed and canned foods, like canned soup. (Low salt or no added salt canned beans are OK.)
- Frozen and packaged quick meals such as boxed mac and cheese, and rice and noodle mixes.
- Cured and canned meat such as ham, bacon, sausage, salami and Spam.
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How can high blood pressure be managed or lowered?
You can make some lifestyle changes on your own to help lower blood pressure. Those changes include things like:
- Eating a healthy diet that’s low in salt
- Losing weight
- Exercising regularly
- Quitting tobacco
- Managing your stress
Your doctor may prescribe medication to help treat your high blood pressure.
It’s important that you talk to your primary care provider about your blood pressure and ways to lower or manage it.
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When should you seek medical attention for high blood pressure?
Adults should get their blood pressure checked regularly and should know their numbers. Everyone should get their blood pressure checked every two years starting at age 18.
If you have an increased risk of high blood pressure, you should check your blood pressure more often.
Seek medical help immediately if you have severe symptoms of high blood pressure, such as:
- Abnormal heartbeat
- Buzzing in your ears
- Chest pain
- Dizziness
- Nausea or vomiting
- Severe headache
- Trouble breathing
Learn about our Resistant Hypertension Clinic for certain people with high blood pressure
How can you reduce blood pressure quickly?
There are no “quick fixes” for lowering blood pressure. Lifestyle changes take time and can have a positive effect. Medications are probably the quickest way to get your blood pressure under control. Talk to your primary care provider for personalized ways to lower or control your blood pressure.
What is normal blood pressure for seniors?
The optimal blood pressure range is no longer different between seniors and younger patients. Normal blood pressure is the same for all adults (less than 120/80).
Learn more about aging and senior health
This blog was medically reviewed by internal medicine physician Anca Knoeopfler.
