Blood Pressure: Understanding What’s Healthy and How to Keep It That Way

Blood pressure is one of those health numbers that doctors check routinely, and for good reason. It reveals a great deal about your heart, arteries and general health. In New Zealand, as in many other countries, heart disease remains a leading health concern making blood pressure an important subject for everyone to understand.

What Is Healthy Blood Pressure?

Blood pressure is measured as two numbers. The first (systolic) represents the pressure as the heart beats, pumping blood around the body. The second (diastolic) measures the pressure as the heart relaxes between beats. Blood pressure readings are given in millimetres of mercury (mmHg), such as 120/80 mmHg.

For most adults, a healthy blood pressure sits below 120/80 mmHg. While there is some variation based on age and individual health consistently higher readings (such as 140/90 mmHg or above) are considered high blood pressure (hypertension). Consistently lower readings, especially if accompanied by symptoms like dizziness, might also require medical attention.

Why Might Blood Pressure Be Unhealthy?

There are many reasons why blood pressure can move outside the healthy range. High blood pressure (hypertension) often develops gradually over the years. Lifestyle factors play a major role, including diets high in salt and processed foods, carrying extra weight, not getting enough exercise and excessive alcohol use. Smoking and chronic stress can also raise your blood pressure.

Medical conditions such as kidney disease, diabetes, certain hormonal disorders or sleep apnoea can drive blood pressure up. Sometimes, blood pressure may be temporarily high when you’re anxious or in pain. On the other end of the scale, low blood pressure (hypotension) can occur with dehydration, blood loss, certain heart problems or some medications. Low blood pressure is more common in older adults.

The Dangers of Ignoring High or Low Blood Pressure

High blood pressure often doesn’t cause symptoms at first, it’s sometimes called the ‘silent killer’. Unchecked it increases the risk of serious issues such as stroke, heart attack, heart failure, kidney damage and eye problems. Low blood pressure, while less common, can result in dizziness, fainting and an increased risk of falls and injury. Either extreme deserves attention and, if persistent, should be discussed with your GP.

How to Measure Your Blood Pressure

Measuring your blood pressure is simple and painless. Many clinics, pharmacies and community health centres in New Zealand have automated blood pressure machines available for public use. At home you can use a validated blood pressure monitor, which is especially useful if you have been asked to monitor yourself regularly.

To get an accurate reading it’s best to sit quietly for five minutes before measuring with your arm supported at heart level. Avoid measuring after exercise, caffeine or a large meal. Multiple readings, at the same time each day, give a better picture than just a single check. Your GP or nurse can also check your blood pressure during medical visits and help you interpret the results.

Diet and Blood Pressure: What Makes a Difference?

What you eat has a powerful influence on blood pressure. Diets high in salty, processed foods can raise blood pressure significantly. Salt (sodium) encourages the body to hold onto water. This increases the pressure within your blood vessels. In contrast, a diet rich in fresh vegetables, fruit, whole grains, lean proteins and low-fat dairy foods helps most people maintain healthier readings.

Potassium (found in bananas, leafy greens, potatoes, and many fruits and vegetables) can help counteract the blood pressure-raising effects of sodium. Similarly, foods high in magnesium and calcium (like nuts, seeds, and dairy) are beneficial. Reducing alcohol, maintaining a healthy body weight and being physically active all contribute to lower, more stable blood pressure. For many, adopting a ‘heart healthy’ eating pattern, such as the DASH diet or a Mediterranean-style diet, can help manage or even prevent high blood pressure.

Making Blood Pressure a Priority

Regularly checking your blood pressure, knowing your numbers and making simple changes to your eating habits and lifestyle can go a long way towards protecting your heart and overall wellbeing. Even small adjustments add up, like swapping out salty snacks for fruit or building a relaxing walk into your daily routine. Your future self (and your heart) will thank you for looking after this essential aspect of your health.