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Cut back on salt
Max 5–6 g/day. Avoid ready meals, processed meats, tinned food.
Cardiology
Interpret my blood pressure
Understand your figures (systolic / diastolic in mmHg) using WHO / ESH thresholds.
WHO / ESH 2018 thresholds
Blood pressure classification
| Category | Systolic | Diastolic | Risk |
|---|---|---|---|
| Hypotension Often benign — can cause fatigue and dizziness. | < 90 | < 60 | Low |
| Optimal Target value for a healthy adult. | < 120 | < 80 | Ideal |
| Normal Acceptable — no action needed. | 120–129 | 80–84 | Normal |
| High-normal Monitor and adopt a healthy lifestyle. | 130–139 | 85–89 | Watch |
| HTN grade 1 Mild hypertension — consultation advised. | 140–159 | 90–99 | Moderate |
| HTN grade 2 Moderate hypertension — see a doctor promptly. | 160–179 | 100–109 | High |
| HTN grade 3 Hypertensive emergency — seek help immediately. | ≥ 180 | ≥ 110 | Very high |
Lower your blood pressure
6 protective habits
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Move 30 min/day
Brisk walking, swimming, cycling. Lowers BP by 5–10 mmHg.
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DASH diet
Fruit, vegetables, whole grains, little red meat.
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Stop smoking
Each cigarette raises BP by 5–10 mmHg for 30 min.
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Lose 5% of body weight
Drops BP by 5 mmHg in overweight individuals.
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Manage stress
Meditation, sophrology, yoga. 10 min/day.
FAQ
Frequently asked questions
When should I see a cardiologist?+
If your home-measured BP repeatedly exceeds 140/90 mmHg, book a consultation. For a peak above 180/110, seek urgent care.
How do I measure BP correctly?+
At rest (5 min seated), bare arm at heart height, no coffee or tobacco for 30 min beforehand. Take 2 readings 1 min apart, morning and evening for 3 days.
BP lying down vs standing — what's the difference?+
It's normal for systolic BP to drop by 10 mmHg when standing. A drop greater than 20 mmHg suggests orthostatic hypotension that needs investigation.
High blood pressure? See a cardiologist
Teleconsultation available. Full cardiac work-up (ECG, echo) remotely or in clinic.