Optimal blood pressure is lower than 120/80 but normal blood pressure is classified as anywhere between 120-129/80-84. The first number is the systolic and the second is the diastolic.
Below is a table that shows the various blood pressure levels, then you will find a description on how best to manage each level. And at the bottom of the post you will find a downloadable blood pressure chart that you can keep handy on file 
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|
Blood Pressure Category |
Systolic |
Diastolic |
|
|
Optimal |
<120 |
and |
<80 |
|
Normal |
120-129 |
and/or |
80-84 |
|
High normal |
130-139 |
and/or |
85-89 |
|
Grade 1 hypertension |
140-159 |
and/or |
90-99 |
|
Grade 2 hypertension |
160-179 |
and/or |
100-109 |
|
Grade 3 hypertension |
>180 |
and/or |
>110 |
|
Isolated systolic hypertension |
>140 |
and |
>90 |
How To Manage Each Level of Blood Pressure?
Optimal, Normal, High Normal
To keep your blood pressure low and stop it from rising it is recommended for the first 3 levels to look at lifestyle strategies to keep blood pressure in check. What does lifestyle strategies mean? Find out below
Grade 1 hypertension
Follow lifestyle changes for several months, then if need be introduce medication. The blood pressure target is under 140/9. If you have risk factors such as cardiovascular, kidney disease, organ damage, or diabetes, medication will usually be introduced earlier if not immediately.
Grade 2 hypertension
Follow lifestyle changes for several weeks, then if need be introduce medication. The blood pressure target is under 140/9. If you have more than 3 risk factors plus any of the conditions mentioned above medication will usually be introduced immediately alongside lifestyle changes.
Grade 3 hypertension
Lifestyle changes with immediate implementation of medication. The blood pressure target is under 140/9.
Isolated systolic hypertension
Lifestyle changes with implementation of medication to be assessed. If grade 3 >180 immediate medication will be administered. Blood pressure target is under 140/9.
What Does Lifestyle Changes Mean?
Lifestyle changes could mean a variety of different factors including:
- No smoking
- Losing weight (if overweight)
- Doing regular exercise
- Eating a low sodium/high potassium diet
- If you eat processed foods always choose low salt options
- Make sure you have a high fruit and vegetable intake, particularly vegetables as they are high in potassium
- Cut down on alcohol intake
- Manage stress better
If you can evaluate your lifestyle and improve any or all of these lifestyle factors, there’s a good chance you can avoid taking medications.
More Resources
Here are some more articles on blood pressure that may be helpful. Click on the green text to access.
What causes high blood pressure?
Downloadable Blood Pressure Chart
Click here to download the printable chart
Hope you find this helpful
Jedha
Nutrition & Health Coach
P.S. Be sure to subscribe for our weekly nutrition and health newsletter because I’ll be sharing more dietary strategies related to high blood pressure soon
References: 2013 ESH/ESC Guidelines for the management of arterial hypertension: The Task Force for the management of arterial hypertension of the European Society of Hypertension (ESH) and of the European Society of Cardiology (ESC). J Hypertens. 2013 Jul;31(7):1281-357.
question- what if your systolic is normal but your diastolic is on the high end?
Hi Kimberly, greatest apologies for the belated reply.
Elevated diastolic is unusual and if you have no other cardiovascular issues it’s usually not a problems, especially if it’s only slightly elevated. Just like systolic, a healthy diet and regular exercise are key.
What if the systolic is high and the diastolic is normal?
Hi Cindy, sorry your comment didn’t get answered sooner, they get lost and buried sometimes. If systolic is high it’s called isolated systolic hypertension. With high systolic you’re still at higher risk of heart attack and stroke so your doctor will probably recommend trying to lower it with diet and lifestyle. But it’s not good to have diastolic that’s too low and if you reduce systolic you will reduce diastolic too.
Please watch dr. John Bergman’s video on youtube particularly on hypertension. You will learn the amazing truth about alleged high blood pressure and the folly about thinking there is such a thing as high blood pressure or a “normal” blood pressure . Your body regulates your blood pressure to what it needed for what situation your body is dealing with. Also you need lots of salt, just not processed salt. best is pink Himalayan salt. And never mess with the blood pressure you need with deadly medications.
Thanks for the heads up about the video Deanna.
I agree we do need salt and that is a myth and meds are never a good option either -w hen you can avoid them. Still, high blood pressure is NOT “normal” and gives us an indication that something is out of balance in the body. That’s how I look at most things really, as a holistic picture rather than in isolation.