Life’s Essential 8^™ - How to Manage Blood Pressure Fact Sheet

High blood pressure (hypertension) can harm heart and brain health and usually has no symptoms. It damages blood vessels and leads to serious health problems. It can increase your risk of a heart attack, cardiac arrest and stroke. It can also increase the risk of dementia, especially in middle age. It can even lead to erectile dysfunction in men and may cause a lower sex drive in women.

Understand Readings

Blood pressure is typically recorded as two numbers, written as a ratio like this:

117/76. Read as “117 over 76” millimeters of mercury.

Systolic: The top number, the higher of the two numbers, measures the pressure in the arteries when the heart beats (when the heart muscle contracts).
Diastolic: The bottom number, the lower of the two numbers, measures the pressure in the arteries when the heart is resting between heart beats.

Blood Pressure Categories

Normal: systolic lower than 120 mm Hg (upper number) and diastolic lower than 80 mm Hg (lower number)
Elevated Blood Pressure: systolic 120 to 129 mm Hg (upper number) and diastolic 80 mm Hg (lower number)
High Blood Pressure (Hypertension) Stage 1: systolic 130 to 139 mm Hg (upper number) or diastolic 80 to 89 mm Hg (lower number)
High Blood Pressure (Hypertension) Stage 2: systolic 140 or higher mm Hg (upper number) or diastolic 90 or higher mm Hg (lower number)
Hypertensive Crisis (Consult your doctor immediately): systolic higher than 180 mm Hg (upper number) and/or diastolic higher than 120 mm Hg (lower number)

Track Levels

You can track your blood pressure at home with a validated blood pressure device. Some pharmacies, health clinics and fire stations have free monitoring stations. A high blood pressure diagnosis must be confirmed by a health care professional. Any very low blood pressure reading should also be checked.

Tips for Success

Eat Smart: Lower your sodium, saturated and trans fats and sugar. Eat meals with lots of vegetables, fruits, whole grains, beans, nuts, and lean proteins like fish and seafood. Limit sugary foods and drinks, red meats, processed meats, salty snacks, and foods that are highly processed.
Move More: Exercise can help lower high blood pressure levels. It can also improve your mood and clear your mind.
Manage Weight:If you’re overweight, even a slight weight loss can reduce high blood pressure.
No Nicotine: Every time you smoke, vape or use tobacco or nicotine pouches, the nicotine can cause a temporary increase in blood pressure.
Sleep Well: Short sleep (less than 7 hours) and poorquality sleep are associated with high blood pressure.