Blood pressure. We all know the numbers shouldn’t get too high or too low. It’s usually something that crosses our mind during an annual exam or as a sidebar in a conversation about a high sodium diet. But knowing your blood pressure, the acceptable range, and steps you can take to normalize it, is an important aspect of taking charge of your health.

So here’s the low down on the two numbers. The systolic number is the higher of the two; it’s also the measurement you get on the top. It represents the pressure in the arteries when your heart muscle contracts. The bottom number measures the pressure in arteries when the heart muscle is relaxing and refilling with blood. 

Typically more attention is given to the systolic blood pressure. It signifies a major risk factor for cardiovascular disease for people over the age of 50. In most people, systolic blood pressure rises steadily with age due to increasing stiffness of large arteries, long-term build-up of plaque, and increased incidence of cardiac and vascular disease.

Ideally, you what the systolic number to be less than 120 and the diastolic number to be less than 80. There are various stages of hypertension that your doctor can go over with you but when your blood pressure reads 140 over 90 or higher (at any age) that usually raises concern.

One high reading does not mean you have chronic high blood pressure. Usually, your doctor will take the measurement more than once and on more than one occasion before diagnosing you with high blood pressure. After all, it can change from minute to minute. The number varies depending on your posture, if you’re stressed, if you get up suddenly, or if you are sleeping.

High blood pressure has several contributing factors including smoking, being overweight or obese, too much salt, too much alcohol, and too much stress. There are some risk factors that you have no control over like age, genetics, family history, and certain diseases.

One thing you can do is add more activity into your lifestyle. Increasing physical activity is one easy way you can bring your blood pressure down without resorting to medicine. Regular physical activity makes your heart stronger. A stronger heart can pump more blood with less effort. If your heart can work less to pump, the force on your arteries decreases, lowering your blood pressure. It takes one to three months before you see any change in the number and you have to keep exercising to keep it in the healthy range.

You can monitor your own blood pressure on a regular basis by purchasing an automated cuff at the drug store. If you don’t want to make the investment, most of these stores have a clinic with a stationary machine for public use.

Obviously, if you feel like you are going to black out or feel dizzy and get a low blood pressure reading, seek medical attention. On the opposite end of the spectrum, untreated hypertension (high blood pressure) increases the risk of heart disease and stroke (two of the most common causes of death in the United States). If, while monitoring your blood pressure, you get a systolic reading of 180 mm Hg or higher OR a diastolic reading of 120 mm HG or higher, you should seek immediate emergency medical treatment for a hypertensive crisis.