How to Read Your Blood Pressure: What is Normal Blood Pressure?

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:

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:

• Headache
• Dizziness
• Chest pain
• Palpitations
• Nosebleed

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.