High Blood Pressure: Why the "Silent" Condition Needs Regular Checks

High blood pressure, or hypertension, rarely causes symptoms — yet it is one of the leading causes of heart attacks, strokes and kidney disease. That is why it is often called a "silent" condition, and why regular checks matter even when you feel perfectly well.

What do the numbers mean?

A blood pressure reading has two numbers, measured in millimetres of mercury (mmHg):

• Systolic (top number) — the pressure in your arteries when your heart beats.
• Diastolic (bottom number) — the pressure when your heart rests between beats.

A reading of 140/90 mmHg or higher, confirmed on more than one occasion, is generally considered high blood pressure. Your doctor may set a different target for you depending on your age and other health conditions.

Why it matters

When blood pressure stays high for a long time, the heart has to work harder and the blood vessels can become damaged. This raises the risk of:

• Heart attack and heart failure
• Stroke
• Kidney disease
• Eye damage and vision problems

Who is at risk?

• People with a family history of high blood pressure
• Adults over 40, although it can occur at any age
• People who are overweight or physically inactive
• A diet high in salt and processed foods
• Smoking, tobacco use and regular heavy drinking
• People living with diabetes or kidney disease
• Long-term stress and poor sleep

How to check your blood pressure correctly at home

A validated home monitor can help you and your doctor track your blood pressure. For accurate readings:

1. Avoid tea, coffee, smoking and exercise for 30 minutes before measuring.
2. Sit quietly for 5 minutes with your back supported and feet flat on the floor.
3. Rest your arm on a table so the cuff is at the level of your heart.
4. Use the right cuff size and place it on bare skin.
5. Take two readings a minute apart and note both down.
6. Measure at the same times each day, for example morning and evening.

Lifestyle habits that help

Cut down on salt

The World Health Organization recommends less than 5 grams of salt a day — about one teaspoon — for adults. Watch out for hidden salt in pickles, papads, namkeen and packaged foods.

Eat more fruit and vegetables

A diet rich in vegetables, fruit, whole grains, pulses and low-fat dairy supports healthy blood pressure.

Move every day

Regular moderate activity such as brisk walking, cycling or yoga helps lower blood pressure over time.

Keep a healthy weight, limit alcohol and stop smoking

Even modest weight loss can make a difference. Quitting tobacco and limiting alcohol also protect your heart and blood vessels.

If you are prescribed medicine

Blood pressure medicines work best when taken every day at the same time. Keep taking them even when your readings are normal — that usually means the medicine is working. Never stop suddenly without speaking to your doctor.