Check your BP category and get personalised health guidance
Blood pressure is measured with two numbers. The systolic (upper) number measures the pressure in your arteries when your heart beats. The diastolic (lower) number measures the pressure when your heart rests between beats. Normal blood pressure is generally below 120/80 mmHg. Hypertension is defined as 140/90 or above by most Indian and international guidelines.
High blood pressure (hypertension) is called the "silent killer" because it usually causes no symptoms until damage has already been done to the heart, kidneys, brain or blood vessels. This is why regular monitoring is so important, especially for Indians who have a genetic predisposition to hypertension.
Normal: Below 120/80. Keep it this way with a healthy lifestyle.
Elevated: Systolic 120-129 and diastolic below 80. Not yet hypertension but a warning sign to make lifestyle changes now.
Hypertension Stage 1: 130-139 systolic or 80-89 diastolic. Lifestyle changes needed, medication may be considered.
Hypertension Stage 2: 140 or higher systolic or 90 or higher diastolic. Medication typically needed alongside lifestyle changes.
Hypertensive Crisis: Above 180 systolic or above 120 diastolic. Seek immediate medical attention.
Hypertension affects about 30% of Indian adults โ roughly 220 million people. What is particularly concerning is that awareness is low: studies suggest only about half of hypertensive Indians know they have it, and of those who know, only about half are on treatment. Urban Indians are affected more than rural populations, likely due to stress, sedentary lifestyles and dietary changes.
Indians also tend to develop hypertension at younger ages compared to Western populations, and salt consumption in India is among the highest in the world โ one of the major modifiable risk factors for high blood pressure.
The most effective non-medication changes are: reducing salt intake to below 5g per day (the WHO recommendation โ most Indians consume 8-10g), regular aerobic exercise (30 minutes most days can lower BP by 5-8 mmHg), losing weight (every 1 kg of weight loss reduces BP by roughly 1 mmHg), limiting alcohol, quitting smoking, managing stress and getting adequate sleep.
The DASH diet (Dietary Approaches to Stop Hypertension) โ rich in fruits, vegetables, whole grains, lean proteins and low-fat dairy, and low in sodium and saturated fat โ has strong evidence for reducing blood pressure by 8-14 mmHg in people with hypertension.