High blood pressure

High blood pressure 

High blood pressure (also called hypertension) means the force of blood pushing against your artery walls is consistently too high. Over time, this can damage your heart, brain, kidneys, and eyes.

What the numbers mean

A blood pressure reading has two numbers, like 120/80 mmHg:

Systolic (top number): pressure when the heart beats

Diastolic (bottom number): pressure when the heart rests

Categories (for adults)

Normal: < 120 / < 80

Elevated: 120–129 / < 80

High (Stage 1): 130–139 / 80–89

High (Stage 2): ≥ 140 / ≥ 90

Crisis: ≥ 180 / ≥ 120 (medical emergency)

Common causes & risk factors

Genetics / family history

Too much salt

Overweight or obesity

Lack of exercise

Stress

Smoking or alcohol

Diabetes, kidney disease

Poor sleep

Why it’s dangerous

Often called the “silent killer” because it may have no symptoms, but it increases risk of:

Heart attack

Stroke

Heart failure

Kidney damage

Vision loss

How to lower blood pressure naturally

These can significantly reduce BP:

1. Diet (most powerful)

Reduce salt (aim < 2g sodium/day)

Eat more:

Fruits & vegetables

Whole grains

Beans & lentils

Fish

Follow DASH diet

2. Exercise

30 minutes/day of walking, cycling, swimming

3. Weight loss

Losing even 5–10% of body weight helps

4. Reduce stress

Breathing exerc

ises

Meditation

Good sleep

5. Avoid

Smoking

Excess alcohol

Processed foods