High blood pressure

Keep your blood pressure in check

High blood pressure is the number one risk factor for stroke and a major risk factor for heart disease. High blood pressure is when the blood pressure in your arteries rises and your heart has to work harder than normal to pump blood through the blood vessels. It's important that you have your blood pressure checked regularly by a healthcare provider.

What is blood pressure?

Blood pressure is the force of blood pushing against the walls of your arteries as your heart pumps. This pressure keeps blood flowing throughout your body, helping deliver oxygen and nutrients to your organs and tissues.

Blood pressure readings have two numbers. The top number (systolic) is the measure of the pressure when your heart contracts and pushes blood through the arteries. The bottom (diastolic) number is the measure of the pressure when your heart relaxes between beats. 

What is high blood pressure?

Blood pressure naturally rises and falls throughout the day. Temporary increases are common — especially during physical activity or in moments of stress — but they usually don’t last long. Blood pressure becomes a problem when it stays higher than normal over time. This is called hypertension, where ‘hyper’ means too much, and ‘tension’ refers to the pressure in your arteries.  

According to the 2025 Hypertension Canada guidelines, you have high blood pressure if your readings are consistently at or above 130/80 mmHg. Even if only one of your numbers (systolic or diastolic) is at or above, it’s considered high.  

A single high reading doesn’t mean you have high blood pressure. Your healthcare provider will only diagnose high blood pressure if multiple readings taken correctly — either at home or during clinic visits over several days — show that your blood pressure remains elevated.

What is low blood pressure?

Low blood pressure (hypotension) is when the pressure in your arteries drops below the normal range. Your healthcare provider will tell you if you have low blood pressure.

How do I check my blood pressure?

You don’t always need to visit a doctor or healthcare provider to check your blood pressure — many pharmacies have self-serve machines, and home monitors are widely available and easy to use. These options make it simple to check your blood pressure regularly, even outside of a clinical setting. If your readings are high, follow up with your healthcare provider. If you’ve been diagnosed with high blood pressure or a related condition, ask your healthcare provider how often to check your blood pressure and what your numbers mean.

What should I do if I have a high blood pressure reading?

If you have one high reading, you should have it checked at least two more times on separate days to determine if it is consistently high.

Keep a record of your blood pressure readings on a blood pressure tracking card or app. This record will help determine whether your blood pressure is within a healthy range.

Measuring your blood pressure at home

Home monitoring can help your healthcare provider diagnose your blood pressure correctly. It is possible for your blood pressure to rise when you visit the doctor's office because you may be anxious. However, your blood pressure can return to normal as you go about your daily activities. This is called “white coat effect.” Measuring your own blood pressure regularly can help you determine if your blood pressure is in fact high.

On the other hand, you may experience normal blood pressure when it's measured in the doctor's office, but have high blood pressure in other situations. This is known as “masked hypertension.” If you have a higher risk of heart disease or stroke (e.g. if you have diabetes), it is important to find out if you have masked hypertension. If this is the case, your healthcare provider may ask you to monitor your blood pressure at home.

It's important to make sure that your home monitor is taking accurate measurements so your healthcare provider can get a complete picture of your blood pressure.

How to measure your own blood pressure

Follow these steps to get the most accurate reading:

• Don't exercise, smoke or drink caffeine (coffee, tea, cola and some sports drinks) for 30 minutes beforehand.
• Don't measure your blood pressure when you are upset or in pain.
• Empty your bladder or bowel, if necessary.
• Sit quietly for one to five minutes before starting. 
• Sit with your feet flat on the floor and your back supported by a chair or firm surface. Remain still and relaxed during the measurement.
• Place your arm on a table or firm surface so that it’s supported.
• Use the same arm each time. Remove bulky or tight clothing from your arm completely.
• Wrap the cuff snugly around your bare upper arm (2 fingers should fit between the blood pressure cuff and your arm). The edge of the lower cuff must be 3cm above your elbow crease, with the middle of the cuff at heart level.
• Don't talk or watch TV during the test.
• Measure your blood pressure three times, waiting at least one minute between each reading. Record all three readings.
• Bring a record of your readings to your next appointment with your healthcare provider.

How to buy a home blood pressure monitor

Your healthcare provider or pharmacist can help you choose a monitor and select a cuff size that is right for you.

Heart & Stroke suggests that the unit be automated instead of manual. If you have an irregular heart rhythm some devices may not be advised for you. Select a device recommended by Hypertension Canada.

Once you have purchased a home monitor, take it to your healthcare provider’s office once or twice a year to make sure it continues to give accurate readings.

What can I do to control my blood pressure?

High blood pressure can be caused by many factors. You can't control some risk factors, such as age, ethnicity and family history. Other factors, such as diet, exercise and smoking can be addressed through lifestyle changes to reduce your risk for high blood pressure.

Throughout a woman’s life, factors like pregnancy, birth control and menopause can increase the risk of developing high blood pressure. After 65, women are more likely than men to get high blood pressure.

Here's what you can do:

• Have your blood pressure checked regularly as recommended by your healthcare provider.
• If your healthcare provider has prescribed medication for hypertension, take it as directed. Follow these links to more information about managing your medications for hypertension and heart disease or hypertension and stroke.
• Reduce the amount of salt you eat. High sources of sodium are found in highly processed foods. This includes fast foods, prepared meals, processed meats (such as hot dogs and lunch meats), canned and dried soups, bottled dressing, packaged sauces, condiments and salty snacks. Also try to limit your use of salt in cooking and at the table. Heart & Stroke recommends that Canadians eat less than 2,300 mg of sodium (about 1 tsp / 5 mL of salt) a day total from processed foods and salt added during food preparation and at the table. If you have high blood pressure, the recommendation is to eat less than 2000 mg of sodium per day.
• Eat foods high in potassium such as fresh fruits, vegetables, low-fat dairy foods, beans and lentils - unless you are taking a medication that interacts with potassium. 
• Eat a healthy, balanced diet that is lower in salt and saturated fat. Get tips on healthy eating and learn more about the DASH eating plan or  Mediterranean diet, which can help lower your high blood pressure.
• Be physically active for at least 150 minutes per week doing moderate- to vigorous-intensity aerobic physical activity, in sessions of 10 minutes or more spread over the week. Speak to a healthcare provider before starting a physical activity program.
• Achieve and maintain a healthy body weight. If you carry extra weight, small changes like losing 5% to 10% of your body weight can help lower your blood pressure and reduce your risk of a stroke or heart attack.
• Reduce or quit nicotine use (tobacco, e-cigarettes/vapes and other nicotine products). These products can increase your risk of heart disease and stroke. Talk to your healthcare provider to develop a quit plan that is tailored to your needs.
• If you drink alcohol, drink less. Frequency and amount of alcohol consumption can impact your risk for heart disease and stroke.
• Find healthy ways to manage your stress. Too much stress may increase your blood pressure. Research suggests that the way you manage your stress is very important. Avoid unhealthy coping mechanisms such as smoking, alcohol use, poor food choices, not being active, and watching too much television. Find relief instead with physical activity, socializing, laughter and healthy eating. Remember to make time for yourself.

Related information

Home blood pressure log from Hypertension Canada