High Blood Pressure (Hypertension): Symptoms, Causes, Diet and WHO Facts
High blood pressure, also called hypertension, is one of the most common and most preventable health conditions in the world. It often has no clear symptoms, which is why it is sometimes called the "silent killer". Over time, it can damage the heart, brain, kidneys and blood vessels. The encouraging news is that blood pressure can be measured easily, and lifestyle changes such as eating less salt, moving more, managing weight and limiting alcohol can help lower it. This guide explains what blood pressure numbers mean, the warning signs, how to measure blood pressure at home, the best lifestyle steps, and the latest World Health Organization (WHO) figures on hypertension.
- 1.4 billion adults: an estimated 1.4 billion adults aged 30 to 79 had hypertension in 2024, about one in three people in that age group. [1]
- Most do not have it under control: just over one in five people with hypertension had it under control, through medicine or other measures. [2]
- Many are unaware: WHO's 2025 global report on hypertension highlights that many people with high blood pressure do not know they have it. [3]
- Hypertension is the leading risk factor: WHO identifies it as the number one risk factor for premature death worldwide. [3]
WHO updates its figures from time to time. Check the linked WHO pages for the newest numbers before publishing.
- Normal: below 120/80 mmHg.
- WHO hypertension threshold: 140/90 mmHg or higher, measured on repeated readings.
- Two numbers: the top number (systolic) is pressure when the heart beats; the bottom number (diastolic) is pressure between beats.
- Salt target: WHO recommends less than 5 g of salt (about 2 g of sodium) per day.
- Always check with a doctor: a single high reading is not a diagnosis. Repeated readings matter.
- What is high blood pressure?
- Understanding blood pressure numbers
- Causes and risk factors
- Symptoms and warning signs
- Why high blood pressure is dangerous
- WHO guidance on hypertension
- How to measure blood pressure at home
- Lifestyle steps that help lower blood pressure
- A blood pressure-friendly diet
- Medicines and treatment
- A simple daily routine
- Test your knowledge: blood pressure quiz
- Frequently asked questions
- Sources
- Conclusion
1. What Is High Blood Pressure?
Blood pressure is the force of blood pushing against the walls of your arteries as the heart pumps. It is normal for it to rise and fall during the day, for example during exercise or stress. Hypertension means that blood pressure stays too high over time. The extra pressure makes the heart work harder and gradually strains the blood vessels and organs.
2. Understanding Blood Pressure Numbers
A blood pressure reading has two numbers, written as systolic over diastolic (for example, 120/80 mmHg). The table below shows common categories used by the American Heart Association and American College of Cardiology in 2017. WHO uses a 140/90 mmHg threshold for hypertension.
| Category | Systolic (top) | Diastolic (bottom) |
|---|---|---|
| Normal | Less than 120 mmHg | Less than 80 mmHg |
| Elevated | 120 to 129 mmHg | Less than 80 mmHg |
| Stage 1 hypertension | 130 to 139 mmHg | 80 to 89 mmHg |
| Stage 2 hypertension | 140 mmHg or higher | 90 mmHg or higher |
Your doctor will interpret your readings, because the right target and diagnosis depend on age, other health conditions and repeated measurements.
3. Causes and Risk Factors
In many people, high blood pressure has no single cause. It usually develops over years through a mix of factors:
- Eating too much salt: the main dietary driver, mostly from processed and packaged foods.
- Excess body weight: especially fat around the waist.
- Physical inactivity: regular movement helps keep arteries flexible.
- Heavy alcohol use: can raise blood pressure over time.
- Tobacco use: damages blood vessels and raises heart risk.
- Stress and poor sleep: may contribute, especially when long-term.
- Age, family history and kidney disease: risk rises with these, and they should be discussed with a doctor.
Some people develop secondary hypertension because of another condition, such as kidney disease, thyroid problems or certain medicines. This is one reason doctors look for underlying causes.
4. Symptoms and Warning Signs
Most people with high blood pressure feel fine, so regular checks matter. Very high readings can sometimes cause headaches, dizziness, nosebleeds, blurred vision or chest discomfort. These signs do not confirm hypertension on their own.
5. Why High Blood Pressure Is Dangerous
Over time, uncontrolled high blood pressure can contribute to:
- Heart attack and heart failure
- Stroke
- Kidney damage and kidney failure
- Eye damage and vision loss
- Aneurysms and vascular disease
- Cognitive decline and dementia
Lowering high blood pressure is one of the most effective ways to reduce these risks, as shown by WHO and major heart associations.
6. WHO Guidance on Hypertension
WHO's global work on hypertension focuses on earlier detection, better treatment and more people keeping their blood pressure under control. The table below summarises the key points from WHO sources.
| Area | What WHO reports or recommends | Source |
|---|---|---|
| Global burden | An estimated 1.4 billion adults aged 30 to 79 had hypertension in 2024. | [1] |
| Control | Just over one in five people with hypertension had it under control. | [2] |
| Salt | Adults should consume less than 5 g of salt per day. | [4] |
| Physical activity | 150 to 300 minutes of moderate aerobic activity per week for adults. | [5] |
| Tobacco and alcohol | Avoiding tobacco and limiting alcohol reduce cardiovascular risk. | [4] |
7. How to Measure Blood Pressure at Home
A home monitor can help you track trends, but the method matters. Use a validated upper-arm cuff, and ask your pharmacy or doctor to check your device against a clinic reading.
- Sit quietly for 5 minutes before measuring.
- Keep your back supported and feet flat, with your arm resting at heart level.
- Avoid caffeine, smoking and exercise for 30 minutes before measuring.
- Take two readings, one minute apart, in the morning and evening for a week before your appointment.
- Write the readings down or save them in an app, and share them with your doctor.
8. Lifestyle Steps That Help Lower Blood Pressure
A. Reduce salt
Cut back on processed foods, pickles, instant noodles, packaged snacks and salty sauces. Cook at home, read labels, and use herbs, lemon, garlic and spices for flavour instead of extra salt.
B. Move every day
Regular brisk walking, cycling or swimming can help lower blood pressure. Aim for WHO's target of 150 to 300 minutes of moderate activity a week, and add strength training on two or more days.
C. Manage weight
Even modest weight loss can lower blood pressure for many people. Focus on a sustainable eating pattern rather than quick fixes.
D. Limit alcohol
If you drink, keep it low and avoid binge drinking. If you do not drink, do not start for health reasons.
E. Stop smoking
Quitting tobacco has immediate benefits for heart and blood vessel health. Ask a doctor or pharmacist about support.
F. Sleep and stress
Aim for 7 to 8 hours of sleep. Slow breathing, time outdoors and regular breaks can help manage everyday stress.
9. A Blood Pressure-Friendly Diet
The DASH eating pattern (Dietary Approaches to Stop Hypertension), which emphasises fruit, vegetables, whole grains, beans, nuts, low-fat dairy and less salt and sugar, has been studied for blood pressure. Foods that are often part of this pattern include:
- Leafy greens, bananas, oranges and other fruit
- Oats, brown rice, millets and whole wheat
- Lentils, beans and chickpeas
- Unsalted nuts and seeds
- Plain yoghurt and low-fat milk
- Fish, eggs and lean poultry in moderate amounts
Potassium-rich foods can support healthy blood pressure, but people with kidney disease or those taking certain medicines should check with a doctor before increasing potassium.
10. Medicines and Treatment
For many people, lifestyle changes are not enough, and medicines are needed. Several classes of blood pressure medicine are available, and your doctor will choose based on your health profile. Never stop or change medicine without medical advice. Some people need to take medicine for life, while others may need it for a shorter time. Regular check-ups help you and your doctor decide what is right.
- Morning: a glass of water, a home reading if your doctor advises it, and a low-salt breakfast such as oats with fruit.
- Lunch: vegetables, lentils or lean protein, and whole grains. Limit pickles and processed foods.
- Afternoon: a 10 to 30 minute walk, or stand and move every hour if you sit for long periods.
- Evening: a light dinner, limited alcohol, and a calm wind-down before bed.
- Night: aim for 7 to 8 hours of sleep at regular times.
Test Your Knowledge: Blood Pressure Quiz
Answer the 10 questions below. After each answer, you will see the correct response and a short explanation.
Blood Pressure Knowledge Quiz
Frequently Asked Questions
1. What is considered high blood pressure?
WHO uses 140/90 mmHg or higher as the threshold for hypertension, based on repeated measurements. Readings from 120/80 to 139/89 mmHg are considered elevated or stage 1 in some other guidelines.
2. Can high blood pressure be cured?
It can often be controlled, and in some people it can be reduced with lifestyle changes and treatment. Your doctor will advise on the right plan for you.
3. How much salt should I eat?
WHO recommends less than 5 g of salt per day, which is about 2 g of sodium. Most people eat more than this, largely from processed foods.
4. Does high blood pressure always cause symptoms?
No. Most people have no symptoms, which is why regular checks are important.
5. Is a home blood pressure monitor accurate?
It can be, if it is a validated upper-arm device used correctly. Ask your pharmacy or doctor to check it against a clinic reading.
6. Can I exercise if I have high blood pressure?
Regular moderate activity is usually recommended. However, check with your doctor first, especially if your blood pressure is very high or you have heart or kidney problems.
7. Does stress cause high blood pressure?
Stress can cause short-term rises in blood pressure, and long-term stress may contribute to hypertension. Stress is usually one factor among several.
Sources
- World Health Organization. Hypertension fact sheet.
- World Health Organization. Uncontrolled high blood pressure puts over a billion people at risk (23 September 2025).
- World Health Organization. Global report on hypertension 2025: the race against a silent killer.
- World Health Organization. Healthy diet fact sheet.
- World Health Organization. Physical activity fact sheet.
Conclusion
High blood pressure is common, often silent and highly manageable. Knowing your numbers, measuring regularly, eating less salt, moving more, limiting alcohol, avoiding tobacco and following your doctor's advice can make a real difference to your long-term heart, brain and kidney health. Start with one change this week, then build from there.
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