Blood pressure – a guide to normal levels, high, and low blood pressure

Blood pressure – what is it really?

Blood pressure is the force exerted when blood is pumped from the heart into the body’s blood vessels. It is a vital function because it ensures that oxygen and nutrients can reach all organs and tissues.

What affects blood pressure?

Blood pressure is influenced by many factors, both physical and lifestyle-related. It often rises with age as the blood vessels become stiffer, and heredity can make some people more prone to high blood pressure. Sex and hormone levels also play a role — for example, men often have higher blood pressure at younger ages, while women are more likely to develop high blood pressure after menopause.

Kidney function is also important, as the kidneys help regulate blood pressure by managing fluid balance.

Lifestyle matters greatly

Lifestyle has a major impact on blood pressure. A diet high in salt, sugar and fat, high alcohol intake, smoking and a lack of physical activity can all contribute to rising blood pressure.

Excess weight, prolonged stress and poor sleep also have negative effects. Blood pressure can moreover vary temporarily during the day depending on physical activity, emotions, caffeine intake, pregnancy or the use of certain medicines such as the contraceptive pill.

How is blood pressure measured?

Blood pressure is measured in millimetres of mercury (mmHg). It is written as two numbers: systolic pressure (the upper value) over diastolic pressure (the lower value), for example 120/70 mmHg. In everyday language, people say “120 over 70”.

The systolic pressure shows how high the pressure is when the heart contracts and pumps blood out into the body, while the diastolic pressure shows the pressure when the heart rests between beats and fills with new blood.

How to ensure an accurate measurement

The only way to know your blood pressure with certainty is to measure it — for example at a health centre, some pharmacies, or at home.

For the most reliable result, blood pressure should be measured after a short period of rest. Avoid coffee, nicotine and physical exertion before measuring. Sit or lie comfortably with your arm at heart level. It is also advisable to take several readings on different occasions for a more accurate picture.

Normal variations – and low blood pressure

Blood pressure is controlled by the nervous system and hormones and naturally fluctuates throughout the day. It rises during exertion and falls at rest.

Low blood pressure (hypotension) is usually harmless, but it can become problematic if it causes symptoms such as dizziness or fatigue, or if it is due to an underlying illness. If symptoms affect daily life, medical advice should be sought.

High blood pressure – what causes it?

High blood pressure, or hypertension, is defined as blood pressure readings repeatedly above 140/90 mmHg. High blood pressure can have many causes — for most people, it is usually a combination of several factors.

Common causes include excess weight or obesity, stress, unhealthy eating habits high in fat and sugar, and high alcohol intake. Environmental factors such as noise, as well as heredity, can also influence blood pressure. High blood pressure may also develop during pregnancy, for example as a result of pre-eclampsia.

The prevalence of high blood pressure varies with age. Among younger and middle-aged adults, it is more common in men, while among older adults it is slightly more common in women.

Rising blood pressure with age

Blood pressure naturally increases with age, particularly systolic pressure. In some people, high blood pressure is caused by an underlying condition, something that is more common in young people with very high values. Causes can include kidney disease, hormonal imbalances or side effects from medicines such as the contraceptive pill. Pregnancy complications and conditions that cause excess production of certain hormones can also contribute to elevated blood pressure.

One of the world’s most common conditions

High blood pressure is very common worldwide. Many people have elevated blood pressure and often need medication or support with lifestyle changes to manage it. Because high blood pressure rarely causes noticeable symptoms, it is sometimes called “the silent killer”.

In cases of very high blood pressure, severe headaches and breathing difficulties may occur — this is a serious but rare condition.

Why should high blood pressure be avoided?

A normal blood pressure is essential for the body to function properly. Elevated blood pressure increases the risk of several illnesses, such as stroke, heart attack, heart failure, kidney disease and dementia.

When should you seek medical care?

If you are concerned about your blood pressure, you can measure it to see what it shows. If your blood pressure repeatedly measures above 140/90 mmHg, you should contact a healthcare provider.

If the blood pressure is very high — 180/110 mmHg or more — and you feel unwell, have headaches or other symptoms, you should seek urgent medical care. The same applies if you are pregnant and have repeated readings of 140/90 mmHg or higher.

What can you do yourself?

If your blood pressure is slightly elevated, lifestyle changes can often help lower it. These changes may not reduce blood pressure immediately, but they reduce the risk of cardiovascular disease and improve long-term health.

Regular physical activity

Physical activity has a clear blood pressure-lowering effect. All movement counts: walking, cycling, gardening or other everyday activity. It is beneficial to move every day.

Stop smoking and reduce alcohol intake

Tobacco and alcohol have negative effects on blood pressure. Stopping smoking and drinking less alcohol can bring clear improvements — both for blood pressure and general health.

Eat a healthy diet and reduce salt

A varied, nutritious diet with plenty of fruit, vegetables, lean protein and whole grains is good for blood pressure. Reducing salt intake is also important, especially if you have high blood pressure.

Lose weight if needed

If you have an unhealthy weight, losing weight can help lower blood pressure and reduce the risk of cardiovascular disease. Losing just a few kilos can make a significant difference — not only for blood pressure but also for blood lipids and blood sugar.

Manage stress and get enough sleep

Stress and lack of sleep can raise blood pressure. Try to find ways to relax, for example through physical activity, mindfulness or other relaxation techniques. Regular, good-quality sleep is also important for recovery.

Improving your blood pressure and reducing the risk of complications does not require dramatic life changes — small adjustments in daily habits can make a big difference over time.

Treatment with medication

Sometimes lifestyle changes are not enough to lower blood pressure, and medication may be required. There are several types of medicines, and often two or more are combined to reach the target values. Treatment choices also depend on age, diabetes, heredity, blood lipids, smoking and any previous cardiovascular disease.

Summary

Blood pressure is the pressure created when the heart pumps blood through the body, and it is an important indicator of heart and vessel health. A normal blood pressure is essential, while both high and low values can negatively affect health. High blood pressure, or hypertension, is particularly common and increases the risk of diseases such as stroke, heart attack and heart failure.

Blood pressure is influenced by age, heredity, hormones, kidney function and lifestyle. It is measured in mmHg and expressed with two values — systolic and diastolic. A reading of 120/80 mmHg is considered normal, while repeated readings above 140/90 mmHg are considered elevated.

Lifestyle changes such as regular physical activity, a healthy diet, reducing salt, quitting smoking, lowering alcohol intake and managing stress can all help improve blood pressure. If lifestyle adjustments are not enough, medication may be required.