Understand your blood pressure reading with this simple guide. Learn what is normal and high blood pressure, systolic and diastolic numbers, and hypertension warning signs.
What is blood pressure?
Blood pressure is the force your blood uses to move through your arteries. Every time your heart beats, it sends blood through your blood vessels to the rest of your body. This pressure is vital—it keeps oxygen and nutrients flowing. But if it's consistently too high or too low, it can increase your risk of heart, kidney, or brain conditions.
Understanding your blood pressure reading is a key step to managing your health, whether you're going for a routine check-up or using the blood pressure monitor at home.
What do the numbers mean?
When you take a blood pressure reading, you will typically see three numbers:
Systolic pressure (‘SYS’): The pressure in your arteries when your heart beats and pumps blood out
Diastolic pressure (‘DIA’): The pressure when your heart rests between beats
Heart rate (‘PULSE’): Your heart rate, or how many times your heart beats per minute (bpm)
If your reading is 140/90 mmHg (millimetres of mercury), you would say “140 over 90”.
What is a normal blood pressure?
Here’s a simple guide of blood pressure levels for adults aged 18 and older:
Blood Pressure (BP)
Home BP Systolic ('SYS')
Home BP Diastolic ('DIA')
Doctor’s Office Systolic ('SYS')
Doctor’s Office Diastolic ('DIA')
Normal BP (mmHg)
<120
<70
<120
<70
Elevated BP (mmHg)
120–134
70–84
120–139
70–89
Hypertension (mmHg)
≥135
≥85
≥140
≥90
How to check your blood pressure at home
Measuring your blood pressure at home can be helpful—especially if you’re monitoring for trends or managing a condition. Here are some tips for getting the most accurate reading:
Sit and rest for at least 3 minutes before taking your reading.
Avoid caffeine, smoking, or exercise 30 minutes prior.
Sit comfortably with your back supported.
Keep your feet flat on the floor. Don’t cross your legs.
Rest your arm on a table so it is at heart level.
Measure it at the same time each day.
What happens if I have high blood pressure?
High blood pressure, or hypertension, means your blood is pushing against the walls of your arteries with more force than normal. Over time, this extra pressure can strain your heart and damage your blood vessels, increasing the risk of heart disease, stroke , and other health problems.
High blood pressure symptoms
Often called a "silent" condition, high blood pressure may not show any symptoms. But when it does, symptoms may include:
Many people only discover they have high blood pressure during a routine check-up. That’s why regular monitoring matters.
High blood pressure causes
High blood pressure may be caused by:
A diet high in salt or processed foods
Sedentary lifestyle
Stress
Smoking
Excessive alcohol intake
Being overweight or obese
Family history of high blood pressure
Chronic conditions like diabetes or kidney disease
Ageing – arteries naturally stiffen over time
How to lower blood pressure
Making small lifestyle changes can help lower your blood pressure. Try these simple habits to support your heart health:
Lower salt intake to a moderate amount
Eat more vegetables, fruits, and low-fat dairy
Manage stress and get quality sleep
Exercise at least 150 minutes a week
Maintain a healthy BMI of below 23
Quit smoking
Have alcohol in moderation
If lifestyle changes alone are not enough, medication may be prescribed based on your doctor’s advice.
What happens if I have low blood pressure?
Low blood pressure, or hypotension, means your blood is moving through your arteries with less force than usual. A reading below 90/60 mmHg is generally considered low, though it may be perfectly normal for some people—especially if they feel well.
Low blood pressure symptoms
Not everyone with low blood pressure experiences symptoms. But if you do, you may notice:
Dizziness or light-headedness
Fainting
Blurred vision
Nausea or fatigue
Difficulty concentrating
Low blood pressure causes
Low blood pressure can be caused by:
Dehydration
Long gaps between meals
Certain medications (like those for heart or depression)
Prolonged bed rest
Medical conditions such as diabetes or hormonal disorders
Pregnancy
How to manage low blood pressure
If your blood pressure is low and you're feeling unwell:
Drink more fluids, especially water
Eat smaller, more frequent meals
Stand up slowly, especially from lying down
Try compression stockings to improve circulation
See a doctor if symptoms persist or worsen
Sometimes low blood pressure can be a sign of an underlying condition that needs attention.
What does the “pulse” number mean?
In addition to your blood pressure reading, most digital monitors also show a third number called “Pulse.”
This number tells you your heart rate, or how many times your heart beats per minute (bpm).
A normal resting heart rate for most adults ranges from 60 to 100 bpm
It may be lower if you’re physically fit or at an older age
It can be higher if you’re stressed, unwell, active or having other medical conditions
While your pulse doesn’t directly measure blood pressure, it gives insight into your overall cardiovascular health.
Why do blood pressure numbers change?
It’s normal for your blood pressure to rise and fall throughout the day. It might go up if you are stressed, active, or excited. It may dip while you are sleeping or resting. That is why doctors often look at your average readings over time.
What can I do to keep my blood pressure healthy?
Here are a few simple habits to help:
Eat heart-healthy meals – focus on fruits, vegetables, whole grains, and less salt.
Stay active – aim for at least 150 minutes of moderate exercise each week.
Manage stress – try breathing exercises, hobbies or talking to someone.
Quit smoking – every cigarette raises your risk.
Limit alcohol – moderation matters.
Follow your doctor’s advice – especially if you’re on medication.
If your readings are consistently high — or if you’re unsure—speak to a healthcare professional. Starting the conversation early can give you peace of mind and help you stay on top of your health.
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