A A

How to measure your waist

Blood pressure

Learn more

Read our brochure on how to reduce your risk

DASH Diet eating plan- a diet to lower blood pressure

External Links

Heart-healthy recipes

Visit our Recipe Page
Mini breakfast burritos-Danacol

Getting your blood pressure in check

High blood pressure is the number one risk factor for stroke and a major risk factor for heart disease. It’s important to keep your blood pressure in a healthy range. If you think you may be at risk or you have already been diagnosed with high blood pressure, here is some step-by-step information on how to manage it successfully.

What is high blood pressure?

Blood pressure is a measure of the pressure or force of blood against the walls of your blood vessels (known as arteries). The top number represents the pressure when your heart contracts and pushes blood out (systolic) and the bottom number is the lowest pressure when the heart relaxes between beats (diastolic).

Blood pressure that is consistently more than 140/90 mm Hg when measured in the doctor’s office or 135/85 mmHg when measured at home is considered high. If you have diabetes, 130/80 mm Hg is high.

Normal blood pressure is between 120/80 mm Hg and 129/84 mm Hg.

If your blood pressure is between 130/85 mm Hg and 139/89 mm Hg, you have "high-normal" blood pressure, which is more likely to develop into high blood pressure.

How do I check my blood pressure?

The only way to find out if you have high blood pressure is to get your blood pressure checked by your doctor or another qualified healthcare provider. For the general public, we recommend you get your blood pressure checked at least once every two years. If you have been diagnosed with high blood pressure (or other related conditions), your doctor will recommend it be checked more often. Be sure to ask your doctor how often you should have your blood pressure checked.

What are blood pressure ranges?

One high reading does not necessarily mean you have high blood pressure. If you have one high reading, you should have it measured at least two more times on separate days to check whether it is consistently high.

Keep a record of your blood pressure readings. This record will help you and your doctor determine whether your blood pressure is within a healthy range. Whether your high blood pressure will be treated, and how it is treated, will depend upon many factors.

How does high blood pressure cause heart disease and stroke?

Over time, high blood pressure can damage blood vessel walls, causing scarring that promotes the build-up of fatty plaque. This build-up can narrow and eventually block arteries. It also strains the heart and eventually weakens it. Very high blood pressure can cause blood vessels in the brain to burst resulting in a stroke.

What can I do to control my blood pressure?

High blood pressure can be caused by many factors. You can't control some factors, such as age, ethnicity and gender. Other factors, such as diet, exercise and smoking can be changed through lifestyle changes to reduce your risk for high blood pressure.

Have your blood pressure checked regularly as recommended by your healthcare provider.
If your doctor has prescribed medication, take it as directed.
Reduce the amount of sodium you eat. High sources of sodium are found in many types of convenience and snack foods and smoked, salted, cured or canned meats and fish. Also try to limit your use of salt in cooking and at the table. The Heart and Stroke Foundation recommends that Canadians eat less than 2,300 mg of sodium (about 1 tsp / 5 mL of salt) a day total from processed foods and salt added during food preparation and at the table. For those who have been diagnosed with high blood pressure (hypertension), or those who are salt sensitive, sodium intake should be limited to 1,500 mg (2/3 tsp) a day if you are 18 to 50 years of age, 1,300 mg if between the ages of 51 to 70, and to 1,200 mg per day if older than 70.
Eat a healthy, balanced, diet that is lower in fat (especially saturated and trans fats) based on Canada's Food Guide. Get healthy eating tips from our Healthy eating section. Learn more about the DASH eating plan, which can help lower your high blood pressure.
Be physically active for at least 150 minutes per week doing moderate- to vigorous-intensity aerobic physical activity, in bouts of 10 minutes or more. Speak to your healthcare provider before starting a physical activity program.
Achieve and maintain a healthy body weight. If you are overweight, losing even 5% to 10% of your weight can help to reduce your blood pressure as well as dramatically decrease your chances of having a stroke or heart attack.
Be smoke-free. If you smoke, speak to your doctor or healthcare provider about quitting. If you don't smoke, minimize exposure to second-hand smoke.
Limit alcohol intake to no more than one to two drinks a day, to a weekly maximum of 14 drinks for men and 9 drinks for women. (* Guidelines do not apply if you have liver disease, mental illness, are taking certain medication, or have a personal or family history of alcohol abuse, are pregnant, trying to get pregnant or breastfeeding. If you are concerned about how drinking may affect your health, check with your healthcare professional. )
Find healthy ways to manage your stress. Too much stress may increase your blood pressure. Research suggests that the way in which you manage your stress is very important. Avoid unhealthy stress coping mechanisms such as smoking, alcohol use, poor food choices, not being active, watching too much television and find relief instead with physical activity, socializing, laughter and healthy eating. Remember to take time out for yourself.

How do I measure my blood pressure at home?

Home monitoring can assist your doctor in diagnosing your blood pressure correctly. Some people have higher blood pressure when they visit the doctor's office. However, as they go about their usual daily activities,they have normal blood pressure. This condition is called "white coat" hypertension (referring to the white coat worn by the healthcare provider).

On the other hand, some people have normal blood pressure when measured in the doctor's office, but have high blood pressure in other situations. This is known as "masked" hypertension. Your doctor may ask you to monitor your blood pressure at home if needed.

It is important to make sure that your home monitor is taking correct measurements so your healthcare provider will have an accurate overview of your blood pressure.

What should I do if I am thinking about buying a home monitor?

Before you buy a home monitor, you'll need to know your correct cuff size. To find your cuff size:

Measure the circumference (midpoint between shoulder and elbow) of your bare upper arm.
Match your measurement with measurements provided on the monitor’s package or instruction manual.

How can I ensure I'm taking accurate readings at home?

Accurate readings also depend on how you prepare to take your blood pressure. Follow these steps to get the most accurate reading:

Rest for 5 minutes before measuring.
Do not smoke or drink caffeine (coffee, tea, cola and some sports drinks) for 30 minutes beforehand.
Do not measure your blood pressure when you are upset or in pain.
Empty your bladder or bowel before starting, if necessary.
Sit quietly with your feet flat on the floor and back resting against the back of a chair or a firm surface for at least 5 minutes before measuring and during measurement.
Use the same arm each time. Remove bulky or tight clothing from your arm completely.
Wrap the blood pressure cuff snugly around your bare upper arm (2 fingers should fit between the blood pressure cuff and your arm). The edge of the cuff must be 1 or 2 cm ( ? an inch to an inch) above your elbow.
Place your arm on a table or a firm surface. The cuff must be at the level of your heart.
Do not talk or watch TV during the test.
Take one reading and record your blood pressure.
Bring a record of your readings to your next appointment with your healthcare provider.

Hypertension Canada educates the public on how to measure blood pressure at home.

How to buy a home blood pressure monitor?

Your doctor or pharmacist can help you choose a monitor and select a cuff size that is right for you.

The Foundation suggests that the unit be automated instead of manual. Advise your doctor or pharmacist if you have an irregular heart rhythm as some devices may not be advised for individuals with an irregular heartbeat. The Foundation further recommends that you select a device recommended by Hypertension Canada.

Recommended by
Hypertension Canada

Once you have purchased a home monitor, take it to your healthcare provider’s office once or twice a year to make sure it continues to give accurate readings.

Look for this logo or ask a healthcare provider to help you choose the right home blood pressure monitor.

Last reviewed May 2011.