High blood pressure (hypertension) is one of the most common chronic health conditions affecting Australians—yet it often goes unnoticed until it leads to serious complications. Let’s break down the basics and talk about what you can do to manage your blood pressure and protect your heart.

What Is Blood Pressure, Really?

Blood pressure measures the force of your blood as it moves through your arteries. It’s recorded as two numbers:

• Systolic (top number): the pressure when your heart beats (and is pushing out blood)
• Diastolic (bottom number): the pressure when your heart rests between beats (and is refilling with blood)

A typical healthy reading is around 120/80 mmHg. Hypertension is usually diagnosed when readings consistently sit at 130/80 mmHg or higher. While that may not sound like a big jump, even a small increase in blood pressure can place long-term strain on your heart, kidneys, arteries, and brain.

Why High Blood Pressure Matters

Hypertension is often called the “silent killer” because it rarely causes obvious symptoms—until it’s too late. Many people only discover they have high blood pressure after experiencing a heart attack, stroke, or kidney damage.

The upside? It’s both preventable and manageable. With the right lifestyle changes, medications, and regular monitoring, you can significantly lower your risk of complications.

Lifestyle Tips to Help Lower Blood Pressure

Small, consistent lifestyle changes can make a big difference and improve your heart health, including:

• Eat a heart-healthy diet: Focus on fruits, vegetables, whole grains, lean proteins, and low-fat dairy. Reduce salt, saturated fats, and processed foods.
• Get moving: Aim for at least 30 minutes of moderate activity—like brisk walking, swimming, or cycling—on most days.
• Manage stress: Try mindfulness, meditation, or yoga.
• Prioritise sleep: Aim for good quality, consistent rest.
• Limit alcohol and avoid smoking: Both can raise your blood pressure.
• Maintain a healthy weight: Every kilogram lost can help reduce your blood pressure.

The Power of Home Monitoring

One of the most empowering things you can do for your health is track your blood pressure at home. It gives you real-time insight into how your body is responding to medications, diet, stress, and exercise.

We recommend investing in an automatic cuff-style monitor that wraps around your upper arm - these are the most reliable for home use. Ideally, measure at the same time each day, after resting quietly for 5–10 minutes. Keep a log and share it with your doctor or pharmacist to help guide treatment decisions.

Recommended Home Monitors

There are a lot of blood pressure monitors on the market with a wide variation in pricing; it can be difficult to work out which is the best one for you. When asked by customers which blood pressure monitor they should buy, we often recommend Omron devices—trusted globally for their quality and accuracy.

1. Omron Automatic Blood Pressure Monitor HEM-7142T1

• Fully automatic and easy to use
• Cuff fit and movement detection
• Measures systolic and diastolic pressure, plus pulse
• Alerts for irregular heartbeat or abnormal readings
• Stores 14 readings
• Bluetooth-enabled for syncing with the Omron Connect app

2. Omron Automatic Blood Pressure Monitor HEM-7120

• Slightly more affordable
• Same measurement accuracy
• Stores only the most recent reading
• No Bluetooth connectivity

Tips From Your Pharmacist

• Know your numbers: Aim for under 130/80 mmHg unless advised otherwise
• Stick to your treatment plan: Don’t skip doses or stop medication without speaking to your doctor
• Ask questions: Whether it’s about readings, devices, or prescriptions—we’re here to help

Final Thoughts

High blood pressure is common, but it doesn’t have to be dangerous. By monitoring it regularly and making healthy lifestyle choices, you can take meaningful steps to protect your heart and overall wellbeing.

Need help choosing the right monitor or understanding your numbers? Pop into your favourite Pharmacy Network pharmacy in Canberra—and let’s talk. Your heart will thank you.