Blood pressure is the measure of the force of blood pushing against blood vessel walls. A normal value is 120/80 mmHg or lower.
A beating heart creates the pressure when it pumps fresh blood to the organs and tissues of your body, providing oxygen and nutrients. This pressure is known as blood pressure.
Higher number indicates systolic pressure, lower number indicates diastolic pressure. Read more below.
Blood Pressure & Heart Rate Assessment tool
Navigation: (BP stands for blood pressure):
Causes and prevention::
High blood pressure causes
Low blood pressure causes
Consequences of high blood pressure
High blood pressure symptoms
Low blood pressure symptoms
Measuring your levels
Blood pressure chart
Blood pressure chart by age
Blood pressure chart in children
High and low blood pressure
How to lower your levels
How to raise your levels
Foods that lower blood pressure
Physical inactivity, poor diet and stress gradually affects your health which may result in elevated / decreased blood pressure.
With a healthy lifestyle you can do a lot for your health, starting today!
Your numbers are not only correlated with your lifestyle, but also by factors which you have no control over – for example your genetics. High blood pressure or arterial hypertension is a very common chronic disease in developed world, affecting nearly every second adult.
While very often having elevated blood pressure will show no symptoms, it still causes damage to your arteries (atherosclerosis) and weakens your heart. That is why it is sometimes referred to as the “silent killer”. To prevent this you must necessarily undergo a treatment.
Blood pressure is the pressure with which blood acts against the walls of your blood vessels. A beating heart creates pressure when it pumps fresh blood to the organs and tissues of your body, providing oxygen and nutrients.
A healthy adults heart beats (shrinks and expands) between 60 to 70 times in a minute. If your heart rate (heart pulse) is higher or lower anytime, that does not necessarily mean you have a medical condition.
Since having elevated levels does not “hurt” and usually does not cause any visible changes, it can only be determined by measurement.
Beats per minute value can vary depending on many factors (age, overall physical condition, genetics). A heart beat of 80 BPM or more (BPM stands for Beats Per Minute) can be treated as perfectly normal in some cases!
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When we refer to blood pressure we always refer to two numbers in following format: 120/80, 100/60 or similar. The first number stands for systolic value and the second number stands for diastolic value.
Diastolic blood pressure
After each shrinkage the heart expands again and is filled with new blood – at that moment blood pressure in the arteries drops for a moment – this is known as diastolic blood pressure (dia).
Blood pressure can either be normal, low or high. If it is elevated, you must seek medical advice. If it is low, seek medical advice only if you develop certain symptoms as described further in this article.
High blood pressure is anything above 140/90 mmGh.
Low blood pressure is anything below 110/70 mmGh.
Normal blood pressure for a healthy individual is between 120/80 mmGh and 139/89 mmGh. Although 139/89 mmGh might seem as elevated value it should still be considered as normal.
Average blood pressure is between 120/80 and 125/85 mmGh. Ideal blood pressure is below 120/80 mmHg.
For more information refer to blood pressure chart.
High value is anything above 140/90 mmGh.
Low value is anything below 110/70 mmGh.
The reason for permanent increase in BP in majority of cases (more than 95%) is not known – this is primary or essential arterial hypertension. Factors that may increase the possibility of you developing arterial hypertension are usually the following:
- poor diet with excessive use of salt,
- excessive alcohol consumption (more than 10 ounces (3 dcl) of wine or 3 ounces (1 dcl) spirits or 2 small beers every day),
- physical inactivity.
By changing your lifestyle you can easily and naturally mitigate the risk.
There are also factors that you have no influence on, but may cause your levels to rise / drop. These factors include:
- inherited characteristics (genetics),
- gender (male),
- aging (after the age of 45, it gradually rises).
Prolonged high levels can lead to vascular damage and in worst case cause a heart failure, stroke, kidney failure and other complications.
The risk increases linearly with the increase of blood pressure. The more it is increased, the greater the risk. People with high levels are at seven times higher risk for stroke.
Numerous studies have shown that successful treatment of high blood pressure decreases the risk of cardiovascular disease and lowers mortality, thus, it is very important that you undergo a treatment when you are diagnosed with high or very high levels.
Sometimes your levels might be too low which may induce symptoms such as tiredness in the morning, lack of energy throughout the day, dizziness and sleepiness, headache, drowsiness, nausea, lack of appetite, cold hands and feet or even fainting (which can be dangerous, especially to pregnant women and the elderly).
To quickly elevate your levels you can:
- Drink a glass or two of water or sports drink. This will replenish lost minerals.
- Eat a salty snack. Salt increases BP levels.
- If possible preform some quick exercises (for example squats) or just walk around a bit. Physical exercise will increase blood flow, thus increasing blood pressure.
- Take a shower. First, shower with hot water then switch to cold water. Doing so will increase your blood flow.
- Drink a cup of coffee, if you’re allowed to.
To permanently elevate your levels consider the following:
- Add more salt to your diet.
- Exercise regularly.
- Quit smoking.
If that doesn’t help you should talk to your doctor who might put you on drugs.
How to quickly lower blood pressure?
Breathe deeply and slowly as breathing is an effective technique to lower your blood pressure.
Go for a Brisk Walk.
Drink some tea.
Listen to Music.
What you can do in long term?
A single lifestyle change can have a great effect! Quit smoking, maintain a healthy body weight (loss of a few pounds – 5% to 10% of body weight – can significantly reduce your levels!).
A healthy diet that contains as little salt and animal fat as possible will lower your blood pressure as well. Regular physical activity is also know to lower blood pressure.
If blood pressure does not drop to normal levels after actions taken, drugs are usually prescribed. Carefully follow your doctor’s recommendation and take your medicine regularly.
Treatment of high blood pressure with drugs is usually life-long, so the awareness of the patient about the medical condition and cooperation with the chosen doctor is of utmost importance. This way treatment can be more successful.
Check out which food is advised to eat if you suffer from elevated levels. Foods that lower blood pressure are the following:
If you suffer from hypertension, have raisins stirred into your morning cereals. Combine raisins with nuts. For best results, eat a handful of raisins three times a day.
Eating foods that are rich in potassium can affect your blood pressure level. An ideal example of food that contains a lot of potassium and is not too expensive is a banana.
Consuming watermelons will improve the health of your heart. This healthy fruit contains a special amino acid which lowers blood pressure.
Not only tofu, but eating all soy products can help people who struggle with elevated blood pressure as soy contains an ingredient called isoflavone which may help to lower blood pressure. Green tea also contains isoflavone.
Not expected to be on this list, but chocolate contains flavonoids, which may help to lower blood pressure. Do not buy a classic chocolate, but rather purchase a chocolate containing a high percentage of cocoa (at least 70%). Such chocolate is also filled with antioxidants. Do not overdo it though, as chocolate is very calorie-rich.
Many dishes can spiced with hot chili. Chili is rich in capsaicin, a substance proven to lower blood pressure.
When we talk about blood pressure we usually think of high blood pressure and the dangers it poses to our health. Much more rarely we hear about low blood pressure (also known as hypotension). In fact this condition is not so rare.
For some, low values do not cause any problems. But many times people who have low blood pressure find it really hard to start a new day full of energy.
What causes low blood pressure is often unknown. So far, known factors are the following:
- certain diseases, infections and heart problems,
- increased blood loss, salt and fluid loss (eg due to heavy sweating, vomiting or diarrhea ),
- due to low blood pressure medication to lower high levels.
Caution is required when using diuretics, which promote the excretion of water from the body. Sometimes, low blood pressure occurs during pregnancy which can be dangerous to the fetus (because of the reduced blood flow to the placenta), which can lead to a delay in the growth of the child.
How to cure low blood pressure
When problems are severe it is necessary to visit your personal doctor. There are some medications that help normalize blood pressure and cope with problems. A visit to the doctor is necessary when problems arise suddenly, since only a doctor can make a diagnosis and prescribe an appropriate treatment.
What can you do by yourself to lower blood pressure?
First of all, get enough sleep! When waking up in the morning make sure you take enough time in bed to stretch. Stretch and relax your arms and legs to help “wake up” your bloodstream.
Be careful when getting up from sitting position suddenly as you might faint or feel dizzy. When taking shower try alternating hot / cold water or a massage yourself with a soft brush – both improves blood circulation.
It is also important to be physical active, which in fact is recommended to anyone who wants to take care of their health. Morning coffee and other caffeine-containing drinks in can be a short-term help for low blood pressure.
When it comes to diet your food should contain enough water (at least 4 pints (1 litre) a day), meals should not be calorie rich because full stomach requires a lot of blood for digestion and will slow down your blood circulation even more.
Almost every garden grows beetroot, which may help relieve problems caused by low blood pressure. You can either eat raw beetroot or drink beetroot juice (if you hate the taste you can try beetroot juice in combination with honey)
Sport drinks containing a sufficient amount of vitamins and minerals can be useful when blood pressure is low.
High / low blood pressure symptoms
Usually symptoms are totally absent. If symptoms are present they manifest as:
- blurred vision,
- chest pain.
Headache generally occurs only when the blood pressure is really high. Headache typically occurs in the morning (it usually hurts in back of the head).
Most common low blood pressure symptoms are the following:
- tiredness in the morning, lack energy throughout the day, dizziness and sleepiness,
- headache, drowsiness, nausea, lack of appetite, cold hands and feet,
- fainting (which can be dangerous, especially to pregnant women and the elderly).
Since elevated blood pressure does not “hurt” and usually does not cause visible damage it can only be determined by measurement. If measured value is below 130/85 mmHg it is advised to re-check blood pressure within two years. If measured blood pressure is between 130/85 and 139/89 it is advised to re-check blood pressure within a year. If measured value is higher than 140/90 you must follow your doctor’s instructions.
One measurement usually is not enough as errors might occur when performing measurement. If measured blood pressure is high that does not mean that you have hypertension, unless it is a very high value. The diagnosis of high blood pressure is usually based on several measurements in a given time interval (for example multiple measurements within a week, every day at the same time).
How to measure blood pressure
Basically, two types of blood pressure meters (or a sphygmomanometers) are available and these are digital and non-digital ones. Both will provide same values. Always read the instructions before performing test. If blood pressure meter is not working, first check the battery.
If you know how to measure BP, jump to blood pressure chart.
- Before measurement it is necessary to calm down – sit down for 5 minutes.
- The measurement should always be performed before eating (not on a full stomach) and every day at about the same time. Before measurement it is also not advised to drink coffee, alcohol or smoke cigarettes.
- Cuff must be placed correctly – if measuring on the arm cuff should be placed above the elbow (elbow and cuff should be 2 fingers apart). If wrist cuff is used it should be placed one finger above the wrist,. Cuff must always be paced on the left arm as heart is on the left side of your chest. There are some rare occasions where people are born with heart on the right side of chest. In that case, cuff must be places on the right arm.
- If you are very obese a wrist measurement is more handy.
- It is very important to known that when performing measurement of blood pressure you need to set the meter to at least 40 mmHg higher pressure than your normal upper blood pressure is. If your normal systolic blood pressure is about 150 mmHg set your meter to least 190 mmHg. In semi-automatic blood pressure meter you can do this manually by pumping the air into cuff, on automatic meter this value is set by a button.
- Take a few minutes between two consecutive measurements as blood vessels needs to expand properly again otherwise the second measurement will always be lower than the first.
- Be aware that blood pressure normally fluctuates and two consecutive measurements will not show same result. That’s normal.
- Patients with arrhythmia will usually get false results using electronic pressure gauge. The possibility of arrhythmia must be considered whenever the measurement shows “impossible” values, for example 150/135 mmHg. In that case it’s better to buy a classic mercury pressure gauges to obtain proper blood pressure value.
- Enter your daily measurements of blood pressure into a special chart (chart usually comes with a purchase of the device). This information is very useful for your doctor and yourself.
- For most reliable measurements it is recommended that you take your blood pressure meter to an authorized service center where they will re-calibrate it for you. Do this at least once per year.
Below you can find blood pressure chart. Click on the image to enlarge it.
Additional blood pressure charts:
Blood pressure chart A chart that displays levels of blood pressure levels.
Blood pressure chart by age See how values may change over the years.
Blood pressure chart for children See what are the average values in children should be.
|systolic blood pressure (mmHg)||diastolic blood pressure (mmHg)|
|optimal blood pressure||119, 118, 117, 116, 115, 114, 113, 112, 111, 110, 109, 108, 107, 106, 105, 104, 103, 102, 101, 100, 99, 98, 97, 96, 95||79, 78, 77, 76, 75, 74, 73, 72, 71, 70, 69, 68, 67, 66, 65|
|normal blood pressure*||120, 121, 122, 123, 124, 125, 126, 127, 128, 129||80, 81, 82, 83, 84|
|borderline normal blood pressure*||130, 131, 132, 133, 134, 135, 136, 137, 138, 139||85, 86, 87, 88, 89|
|hypertension (stage 1)||140, 141, 142, 143, 144, 145, 146, 147, 148, 149, 150, 151, 152, 153, 154, 155, 156, 157, 158, 159||90, 91, 92, 93, 94, 95, 96, 97, 98, 99|
|hypertension (stage 2)||160, 161, 162, 163, 164, 165, 166, 167, 168, 169, 170, 171, 172, 173, 174, 175, 176, 177, 178, 179||100, 101, 102, 103, 104, 105, 106, 107, 108, 109|
|hypertension (stage 3)||more than 179||more than 109|
|possible arterial hypertension**||equal or more than 130||equal or more than 80|
|isolated systolic hypertension***||more than 139||less than 90|
|possible hypotension||less than 90||less than 60|
Blood pressure chart is for orientation purposes only. Use this chart at your own risk!
* In some cases, a value of 120/80 or higher may represent an early stage of hypertension.
** For diabetics value of 130/80 can represent arterial hypertension.
*** Isolated systolic hypertension occurs when only systolic pressure is increased, diastolic pressure remains normal.
What is hypertension?
Hypertension (also referred to as high blood pressure – HBP), is a condition in which the arteries have persistently elevated blood pressure.
What is hypotension?
Hypotension (also referred to as low blood pressure – LBP) means that your levels are lower than the normal reading. Hypotension is usually harmless. In some cases, people with hypotension need medical attention.
How blood pressure changes over the years
Below you can find blood pressure chart which displays values of blood pressure depending on age. Following values are average values for a specific age group.
|Age||Systolic blood pressure (mmHg)||Diastolic blood pressure (mmHg)|
|3, 4, 5, 6||116||75|
|7, 8, 9, 10||121||77|
|11, 12, 13||125||82|
|14, 15, 16||136||87|
|17, 18, 19||120||85|
|20, 21, 22, 23, 24||120||79|
|25, 26, 27, 28, 29||120||80|
|30, 31, 32, 33, 34||122||81|
|35, 36, 37, 38, 39||123||81|
|40, 41, 42, 43, 44||125||83|
|45, 46, 47, 48, 49||125||84|
|50, 51, 53, 54||128||85|
|55, 56, 57, 58, 59||131||86|
|60, 61, 62, 63, 64, 65, 66, 67, 68||134||87|
Values are averages.
|Age||Boys (systolic/diastolic in mmHg)||Girls (systolic/diastolic in mmHg)|
|1 to 3||between 80/34 and 120/75||83/38 – 117/76|
|4 to 6||between 88/47 and 128/84||88/50 – 122/83|
|7 to 10||between 92/53 and 130/90||93/55 – 129/88|
Values are averages.
Blood pressure is a good indicator of your overall health, although slightly elevated levels do not necessarily indicate a medical condition or risk.
It is a good idea to regularly check your blood pressure and consult your doctor in case you find your levels to be elevated.