Know your blood pressure numbers

Blood pressure is written as two numbers — for example 120/80 mmHg. The top number (systolic) is the pressure when the heart beats; the bottom (diastolic) is the pressure between beats. High blood pressure (hypertension) is common, usually silent, and one of the biggest preventable causes of stroke, heart attack, heart failure and kidney disease.

What the numbers mean

For most adults, a reading around 120/80 is healthy. Readings that are repeatedly at or above about 135/85 measured at home (or 140/90 in a clinic) usually mean high blood pressure and should be discussed with a professional. Your own targets may differ if you have diabetes or kidney disease, so confirm them with your clinician.

How to check it properly

• Sit quietly for five minutes first, back supported, feet flat, arm at heart height.
• No caffeine, smoking or exercise in the 30 minutes before.
• Take two or three readings a minute apart and record them. One high reading is not a diagnosis; a pattern is.
• Many pharmacies have a validated machine you can use for free.

What lowers blood pressure

1. Less sodium. Most of it comes from processed and restaurant food, not the salt shaker.
2. Regular physical activity — even walking most days.
3. More vegetables, fruit and whole grains; less alcohol.
4. Not smoking, and managing stress and sleep.
5. Medication when lifestyle change is not enough — taken consistently, it is very effective.

Why acting early matters here

Blood pressure damages arteries silently for years before anything feels wrong. Bringing it into range early prevents that damage. Waiting until there is a symptom often means waiting until there is an emergency.

Sources

• Hypertension Canada — Know your numbers
• Heart & Stroke Foundation — High blood pressure