Quick Answer
Elevated blood pressure means your readings are higher than normal (120-129 systolic and less than 80 diastolic) but not yet in the hypertension range. It's a warning sign that you're at increased risk for developing high blood pressure and should make lifestyle changes.
Understanding the Numbers
Blood pressure is measured in two numbers: systolic (top number) over diastolic (bottom number). For example, 120/80 mm Hg (millimeters of mercury).
| Category | Systolic | Diastolic |
|---|---|---|
| ● Normal | Less than 120 | AND less than 80 |
| ● Elevated | 120-129 | AND less than 80 |
| ● Hypertension Stage 1 | 130-139 | OR 80-89 |
| ● Hypertension Stage 2 | 140 or higher | OR 90 or higher |
| ● Hypertensive Crisis | Higher than 180 | AND/OR higher than 120 |
What “Elevated” Means for You
Think of elevated blood pressure as a yellow warning light. You're not in the danger zone yet, but without changes, you're likely headed toward high blood pressure (hypertension).
The Good News
At this stage, lifestyle changes alone can often bring your blood pressure back to normal—no medication needed.
Research shows that people who address elevated blood pressure early can reduce their risk of heart attack and stroke by up to 25%.
Why It Matters
High blood pressure is called the “silent killer” because it usually has no symptoms but significantly increases your risk of:
- • Heart attack
- • Stroke
- • Heart failure
- • Kidney disease
- • Vision loss
- • Dementia
What You Can Do
1. Reduce Sodium Intake
Aim for less than 2,300 mg per day (ideally 1,500 mg if you're at higher risk). Most sodium comes from processed and restaurant foods, not your salt shaker.
2. Get Moving
Aim for 150 minutes of moderate activity per week. Even a daily 30-minute walk can make a significant difference.
3. Maintain a Healthy Weight
Losing even 5-10 pounds can help lower blood pressure.
4. Limit Alcohol
No more than 2 drinks per day for men, 1 for women.
5. Manage Stress
Chronic stress can contribute to elevated blood pressure. Try meditation, deep breathing, or yoga.
6. Don't Smoke
Smoking temporarily raises blood pressure and damages blood vessels.
When to See Your Doctor
Schedule an appointment if:
- • You have two or more elevated readings
- • You have other risk factors (diabetes, family history, obesity)
- • You're over 40
- • Lifestyle changes haven't improved your numbers after 3-6 months
⚠️ Seek immediate care if:
Your blood pressure is 180/120 or higher, especially with symptoms like chest pain, shortness of breath, severe headache, or vision changes.
Common Questions
Can elevated blood pressure go back to normal?
Yes! With lifestyle changes, many people can return to normal blood pressure levels within 3-6 months.
Do I need medication?
Usually not at the elevated stage. Your doctor will likely recommend lifestyle changes first. Medication is typically considered if you reach Stage 1 or 2 hypertension, or if you have other risk factors.
How often should I check my blood pressure?
If you have elevated blood pressure, check it at home weekly and keep a log to share with your doctor. Home monitors are affordable and easy to use.
Medical Review
Reviewed by: Ricardo Hamilton, MD
Last Updated: November 26, 2025
Sources: American Heart Association, American College of Cardiology 2017 Blood Pressure Guidelines, National Heart, Lung, and Blood Institute