Understanding Your Blood Pressure
“High Blood pressure has no obvious signs or symptoms. The only way to find out if you have the condition is to have a blood pressure check.“
Being active not only lowers our blood pressure by keeping our heart and blood vessels in good shape but also reduces the risk of heart disease and strokes.
For most people it is safe to exercise if you have high blood pressure, but it’s always a good idea for you to speak to a doctor or nurse before starting a new physical activity. Physical activity will cause blood pressure to rise for a short time. For most people this is nothing to worry about and when you stop the activity it should quickly return to normal.
This ties in with the recent data from the Office of National Statistics, which shows that among those under 65 the number of deaths caused by high blood pressure is up by one third. This data comes amid concern that millions of patients went untreated for killer diseases during lockdown.
As an individual, having your blood pressure checked is the most important step you can take to reduce your risk of strokes, heart attacks or heart failure. It could save your life.
What blood pressure readings mean?
The table below gives a general idea of what levels you need to be concerned about, but bear in mind that every person is different, and your doctor or nurse may decide differently.
Using this blood pressure chart: To work out what your blood pressure readings mean, just find your top number (systolic) on the left of the blood pressure chart and read across, and your bottom number (diastolic) on the bottom of the blood pressure chart. Where the two meet is your current blood pressure.
As you can see from the blood pressure chart, only one of the numbers has to be higher or lower than it should be to count as either high blood pressure or low blood pressure.
90 over 60 (90/60): You may have low blood pressure
More than 90 over 60 (90/60) and less than 120 over 80 (120/80): Your blood pressure is ideal and healthy.
More than 120 over 80 (120/80) and less than 140 over 90 (140/90): You have a normal blood pressure reading but it’s a little higher than it should be, and you should try to lower it.
If reading are consistently at or over 140 over 90 (140/90): You have high blood pressure and action needs to be taken. You should consult with your doctor on how to lower your blood pressure.
How can I achieve a health blood pressure?
Blood Pressure UK’s top five tips for a healthy blood pressure:
Cut down on salt. Reducing the amount of salt intake is the quickest way to lower your blood pressure. Try not to add it when cooking or at the table, avoid using stock cubes, gravy and soy sauces as these can be very high in salt. Check the food labels and avoid processed foods. Aim to eat less than 6g a day.
Eat plenty vegetables. Try to eat at least seven portions every day.
Watch your weight. Try to reach the right weight for your height.
Exercise regularly. 30 mins of exercise five times a week is ideal.
Drink alcohol in moderation. Try not to exceed 14 units a week. A glass of wine or a pint of beer is two to three units.