Blood pressure — what to do, how to check, and how to lower it

High blood pressure (hypertension) often has no symptoms, but it quietly raises the risk of heart attack, stroke, and kidney problems. Want simple, practical steps you can use today? Start by knowing your numbers and how to get accurate readings at home.

How to measure blood pressure at home

Buy a validated automatic cuff-sized monitor and use the same one each time. Sit quietly for 5 minutes before measuring. Sit with your back supported, feet flat on the floor and the cuffed arm at heart level. Avoid caffeine, smoking, and exercise 30 minutes before checking. Take two readings 1–2 minutes apart and record both times of day—morning and evening for a week gives a good picture.

Understand the ranges: normal is under 120/80 mmHg. Elevated is 120–129/<80. Stage 1 is 130–139/80–89. Stage 2 is 140/90 or higher. If you see a single high reading, don’t panic—repeat it calmly after 5–10 minutes. If readings are consistently high, contact your healthcare provider.

Real steps to lower your BP

Small changes add up. Cut back on salt—aim to reduce processed foods and restaurant meals. Shift to the DASH-style approach: more vegetables, fruits, whole grains, lean protein, and low-fat dairy. Try swapping potato chips for unsalted nuts or fruit for snacks.

Move more. Aim for about 150 minutes of moderate activity weekly—think brisk walking, cycling, or swimming. Even short 10–15 minute walks after meals help. Losing as little as 5–10% of excess weight often brings noticeable drops in blood pressure.

Limit alcohol to no more than one drink a day for women and two for men, and quit smoking if you can—smoking spikes blood pressure and harms arteries. Manage stress with practical tools: short breathing breaks, a quick walk, or a regular sleep schedule. Poor sleep raises blood pressure over time.

Medications help when lifestyle changes aren’t enough. Common drug classes include ACE inhibitors, ARBs, calcium channel blockers, diuretics, and sometimes beta-blockers. Take meds exactly as prescribed. If side effects trouble you, talk to your doctor—there are usually alternatives or dose adjustments.

Know when to get urgent care: very high readings (like 180/120 or higher) with chest pain, severe headache, vision changes, confusion, or shortness of breath need immediate attention. For ongoing care, bring a log of your home readings to appointments—doctors make better decisions with real numbers.

Finally, pick a routine and stick to it. Measure at the same times, keep a simple chart, and make one habit change at a time. Small, consistent steps protect your heart and make managing blood pressure much easier over the long run.