Chapter 01 — Health & Wellness

What's a normal blood pressure?

Healthy adults: under 120/80 mmHg. 120–129/under 80 is 'elevated', 130–139/80–89 is stage-1 hypertension, 140/90 or higher is stage 2. Measure sitting, both feet on floor, after 5 minutes of rest, no caffeine in the last 30 minutes. One high reading is not a diagnosis — patterns are.

Follow-up questions

How do I lower blood pressure naturally?

Cut sodium under 2,300 mg/day, lose 5–10% of bodyweight if overweight, walk 30 minutes a day, limit alcohol to one drink or less, manage sleep apnea if present. Effects compound.

Is white coat hypertension real?

Yes — readings at the doctor run 10–20 mmHg higher for many people. A 7-day home log gives a truer picture and is what most guidelines now prefer.

When do I need medication?

Usually when readings stay above 140/90 despite lifestyle changes, or earlier if you have diabetes, kidney disease, or high cardiovascular risk.

How do I lower it naturally?

Less sodium, more potassium (leafy greens, beans), regular walking, weight loss if applicable, and better sleep move the needle most.

Is a home monitor accurate?

Upper-arm cuffs from Omron or A&D are close to clinic accuracy. Wrist monitors are less reliable.

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