❤️ Understanding the numbers

Normal

Below 120 systolic and below 80 diastolic.

Elevated

120–129 systolic and below 80 diastolic.

Stage 1 hypertension

130–139 systolic or 80–89 diastolic.

Stage 2 hypertension

140 or higher systolic, or 90 or higher diastolic.

🩺 Home monitoring

Use a validated upper-arm blood pressure monitor.
Avoid exercise, smoking and caffeine for about 30 minutes beforehand.
Rest quietly for about five minutes.
Keep your back supported and both feet flat on the floor.
Support the arm approximately at heart level.
Remain quiet during measurement.
Record your readings.

🥗 DASH eating pattern

DASH emphasizes vegetables, fruits, whole grains, low-fat dairy, fish, poultry, beans and nuts.

It limits excess sodium, highly processed foods, saturated fat, sweets and sugar-sweetened drinks.

Mayo Clinic describes DASH sodium patterns ranging from approximately 1,500 to 2,300 mg per day. Individual needs may differ.

🚶 Exercise

For many adults, the general goal is at least 150 minutes of moderate aerobic activity each week or 75 minutes of vigorous activity, or a combination.

Strength training can be added about twice weekly.

🌿 Lifestyle and treatment

Healthy weight, avoiding tobacco, good sleep, stress management and appropriate medical treatment can all contribute to cardiovascular health.

Do not stop or change prescribed blood pressure medicine without discussing it with your healthcare professional.

🚨 Above 180/120 mmHg

Blood pressure above 180 systolic and/or 120 diastolic requires immediate attention.

If there are no serious symptoms, contact a healthcare professional immediately.

Call 911 if very high blood pressure occurs with chest pain, shortness of breath, severe back pain, numbness, weakness, vision changes or difficulty speaking.