High blood pressure: the silent risk, and how to monitor it at home

High blood pressure usually has no symptoms, which is why it is called a silent risk. Over the years it can damage the heart, brain, kidneys and eyes.

A reading below 120/80 is generally considered normal. Most Indian guidelines call readings of 140/90 or higher on repeated checks high blood pressure, though some guidelines use lower limits, so ask your doctor about your target.

To check it at home, use a validated upper-arm monitor. Sit quietly for five minutes with your back supported and your arm at heart level. Avoid caffeine and smoking for 30 minutes before. Take two readings a minute apart, in the morning and evening, for a week, and show the log to your doctor.

Helpful habits include eating less salt (the WHO suggests under about five grams a day, roughly a teaspoon), eating more vegetables and fruit, walking or exercising for about 150 minutes a week, keeping a healthy weight, limiting alcohol and not smoking.

If you are on medicines, do not stop them on your own. Get emergency help for a severe headache with chest pain, breathlessness, weakness on one side, or trouble speaking.

General information, not medical advice. Please see a doctor for any health concern.