Heart diseaseEvidence-basedLesson 22 of 32

Blood pressure, decoded

High blood pressure has no symptoms and is the single biggest contributor to stroke risk.

4 min+20 XP

The two numbers

Systolic (top) is the pressure while the heart pumps; diastolic (bottom) is the pressure between beats. Normal is under 120/80. 120–129 systolic is elevated, 130/80 and above is stage 1 hypertension.

Why it damages quietly

Persistent pressure stiffens and scars artery walls, forcing the heart to thicken and strain. Damage accumulates in the brain, kidneys and eyes for years before any symptom appears — hence 'the silent killer'.

What moves it

Reducing sodium, adding potassium-rich foods, losing excess weight, limiting alcohol and 150 minutes of weekly aerobic activity each lower systolic pressure by roughly 4–10 mmHg. Combined, they rival a single medication.

Key takeaways

130/80 and above is stage 1 hypertension.
Damage builds silently for years.
Each lifestyle lever is worth roughly 4–10 mmHg.

Check your understanding

1 question · answer to earn XP

1. What does the top (systolic) number represent?

Evidence & sources

This lesson reflects guidance from recognised health bodies and peer-reviewed research.

For education purposes only — not intended to diagnose, treat or replace medical advice.