Blood Pressure Log & Tracker

Understanding Blood Pressure Numbers

Blood pressure is measured in millimeters of mercury (mmHg) and recorded as two numbers: systolic (the pressure when your heart beats) over diastolic (the pressure when your heart rests between beats). A reading of 120/80 mmHg is considered normal for most adults. The top number (systolic) is always higher and represents the maximum pressure in your arteries. The bottom number (diastolic) represents the minimum pressure. Both numbers matter, but systolic pressure gets more attention because it's a stronger predictor of cardiovascular events, especially in people over 50.

Blood Pressure Categories

The American Heart Association classifies blood pressure into categories: Normal (systolic below 120 AND diastolic below 80), Elevated (systolic 120–129 AND diastolic below 80), High Blood Pressure Stage 1 (systolic 130–139 OR diastolic 80–89), High Blood Pressure Stage 2 (systolic 140+ OR diastolic 90+), and Hypertensive Crisis (systolic over 180 OR diastolic over 120 — seek emergency care immediately). Low blood pressure (hypotension) is generally defined as systolic below 90 or diastolic below 60.

Why Blood Pressure Varies

Blood pressure is not a fixed number — it fluctuates throughout the day. It's typically lowest during sleep and rises with activity, stress, caffeine, and meals. "White coat hypertension" causes some people to have higher readings in medical settings due to anxiety. Home monitoring over several days provides a more accurate picture than a single clinic reading. Measure at the same time each day, sitting quietly for 5 minutes first, with the cuff at heart level, and record multiple readings.

Lifestyle Changes to Lower Blood Pressure

Evidence-based lifestyle modifications include: reducing sodium intake (below 2,300 mg/day, ideally 1,500 mg), following the DASH diet (rich in fruits, vegetables, whole grains, lean protein), regular aerobic exercise (150 minutes per week), maintaining a healthy weight (losing 1 kg can reduce BP by about 1 mmHg), limiting alcohol, quitting smoking, managing stress, and getting adequate sleep. These changes can reduce systolic pressure by 5–20 mmHg and may be sufficient for people with Stage 1 hypertension.

Hypertension in Africa

Hypertension is the leading risk factor for cardiovascular disease in Africa. Studies estimate prevalence rates of 25–35% across the continent, with many cases undiagnosed. In Nigeria, hypertension affects approximately 28% of adults, with rates higher in urban areas. Contributing factors include increasing urbanization, dietary changes (more processed and high-sodium foods), reduced physical activity, and limited access to healthcare for monitoring and treatment. Regular home monitoring and lifestyle modification are particularly important in settings where access to healthcare is limited.