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:
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• Systolic (top number): pressure when the heart beats
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• Diastolic (bottom number): pressure when the heart rests

Categories (for adults)

• Normal: < 120 / < 80
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• Elevated: 120–129 / < 80
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• High (Stage 1): 130–139 / 80–89
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• High (Stage 2): ≥ 140 / ≥ 90
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• Crisis: ≥ 180 / ≥ 120 (medical emergency)
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• Common causes & risk factors
• Genetics / family history
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• Too much salt
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• Overweight or obesity
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• Lack of exercise
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• Stress
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• Smoking or alcohol
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• Diabetes, kidney disease
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• Poor sleep

Why it’s dangerous

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

• Heart attack
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• Stroke
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• Heart failure
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• Kidney damage
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• 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
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• Whole grains
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• Beans & lentils
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• Fish
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• 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
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• Meditation
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• Good sleep

5. Avoid

• Smoking
• Excess alcohol
• Processed foods