Understanding hypertension — healthy ranges, monitoring and management for women.
Ideal blood pressure is below 120/80 mmHg. Elevated: 120–129/<80. Stage 1 hypertension: 130–139/80–89. Stage 2: 140+/90+. Hypertension is called the 'silent killer' because it often has no symptoms but damages arteries, heart, kidneys and brain over time.
After menopause, women's blood pressure often rises due to declining oestrogen. Pregnancy-related hypertension (pre-eclampsia) is also a risk factor for later cardiovascular disease. Women with hypertension have a higher stroke risk than men with the same blood pressure.
Home blood pressure monitors are affordable and available at SA pharmacies. Take readings at the same time daily, after 5 minutes of quiet sitting, with feet flat and arm at heart level. Keep a log for your doctor. White-coat hypertension (high readings only at the doctor) is common.
Reduce salt intake (aim for <5g/day), maintain a healthy weight, exercise regularly (150 min/week), limit alcohol, manage stress, and take prescribed medication consistently. The DASH diet (rich in vegetables, fruit, low-fat dairy, whole grains) is proven to lower blood pressure.