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Darah Tinggi (High Blood Pressure): Signs, Readings & How to Lower It

Darah tinggi (high blood pressure, or hypertension) means your blood pressure is usually 140/90 mmHg or higher when checked at a clinic, or 135/85 mmHg or higher at home. It usually causes no symptoms, so the only way to know is to have it checked: a Malaysian study found that more than half of adults aged 40 and over with raised blood pressure had never been diagnosed. Left untreated, it raises the risk of heart attack, stroke and kidney disease. Eating less salt, exercising, losing weight, cutting alcohol and not smoking all help, and many people also need daily medicine. There is no safe "quick fix" at home. An ideal reading is between 90/60 and 120/80; below 90/60 is low blood pressure (darah rendah).

Bacaan tekanan darah: what do the numbers mean?

A blood pressure reading has two numbers, for example 130/80 mmHg:

  • the first (top) number is the systolic pressure, the highest pressure when your heart pumps blood around the body;
  • the second (bottom) number is the diastolic pressure, the lowest pressure when your heart relaxes between beats.

As a general guide, according to Blood Pressure UK and the NHS:

Reading (mmHg) What it means
90/60 or lower Low blood pressure (darah rendah). Usually not a problem unless it causes dizziness or fainting
90/60 up to 120/80 Ideal (normal) blood pressure
120/80 up to 140/90 Higher than it should be (high-normal). Not high blood pressure yet, but a sign to make healthy changes
140/90 or higher at a clinic, or 135/85 or higher at home High blood pressure (darah tinggi), usually confirmed with repeat readings

Blood pressure changes with the time of day, what you are doing and how you are feeling, so one high reading does not mean you have hypertension. If a reading is high, a doctor may ask you to check it at home over several days, come back for another check, or wear a monitor that takes readings over 24 hours.

Tanda darah tinggi: are there any symptoms?

Usually not. According to the NHS, high blood pressure does not usually cause symptoms, and many people have it without realising. Rarely, it can cause:

  • headaches;
  • blurred vision;
  • chest pain.

This is why it is called a "silent" condition. In a study of 2,838 Malaysian adults aged 40 and over with raised blood pressure, 55.9% had never been diagnosed, rising to 63.8% in those aged 40 to 59. People who felt healthy were more likely to be undiagnosed, while those who had regular medical check-ups were less likely to be.

Get your blood pressure checked at a klinik kesihatan, clinic or pharmacy, especially if you are 40 or over or have any risk factors. Frequent headaches are more often caused by other things; see our guide to migrain and sakit kepala.

If high blood pressure is not treated, it puts extra strain on your blood vessels, heart, brain, kidneys and eyes, and raises the risk of heart disease, heart attack, stroke, heart failure, kidney disease and vascular dementia. Lowering it even a little helps reduce these risks.

Punca darah tinggi: who is at risk?

Often there is no single clear cause. The NHS lists these things that increase your chances of having high blood pressure:

  • age: it becomes more common as you get older;
  • having close relatives with high blood pressure;
  • being of South Asian, Black African or Black Caribbean background;
  • an unhealthy diet, especially one high in salt;
  • being overweight;
  • smoking;
  • drinking too much alcohol;
  • feeling stressed over a long period.

Salt is a big issue in Malaysia. In a nationwide study of Malaysian health staff that measured salt in 24-hour urine samples, 70.1% had a high sodium intake (2,000 mg or more a day, above the World Health Organization limit). Much of our salt comes from food that is already salty, such as kicap and other sauces, ikan masin, budu, instant noodles, processed meats and many hawker dishes.

High cholesterol, diabetes and being overweight often occur together with high blood pressure and add to the risk of heart disease; see our guide to kolesterol tinggi.

Cara turunkan darah tinggi: what works

The NHS recommends these healthy lifestyle changes:

  • Eat less salt: avoid salty food and do not add salt to meals.
  • Exercise regularly: aim for at least 150 minutes a week, such as brisk walking.
  • Lose weight if you are overweight; our weight loss guide for Malaysians can help you start.
  • Eat a healthy, balanced diet.
  • Limit caffeine from coffee, tea and cola; our guide to Malaysian drinks compares common choices.
  • Cut down on alcohol and do not smoke.

How much does cutting salt help? A Cochrane review of 34 trials found that eating about 4.4 g less salt a day for at least four weeks lowered blood pressure by about 5.4/2.8 mmHg in people with high blood pressure. The World Health Organization recommends that adults eat less than 5 g of salt a day, just under one teaspoon, including the salt already in food.

Simple ways to eat less salt in a Malaysian diet:

  • ask for less kicap, sauce or gravy, and do not drink all the soup in noodle dishes;
  • cut back on ikan masin, budu, cencaluk, salted eggs and pickles;
  • choose fresh food over processed meats, instant noodles and snacks;
  • flavour home cooking with herbs, spices, lime and garlic instead of extra salt or stock cubes.

Supplements. Some studies show small effects from supplements; for example, a meta-analysis found magnesium lowered blood pressure by around 2 mmHg (see our magnesium guide). These effects are much smaller than those of medicine, and supplements should never replace treatment your doctor has prescribed.

What about "petua" to lower blood pressure fast? There is no safe home remedy that brings high blood pressure down quickly. Lifestyle changes work over weeks, and medicine is the reliable way to control it. Do not stop prescribed medicine to try herbs or drinks.

Ubat darah tinggi: blood pressure medicines

According to the NHS, a doctor will usually prescribe medicine if:

  • your blood pressure is very high;
  • you are at higher risk of problems such as heart attack or stroke;
  • your blood pressure is still high after making healthy lifestyle changes.

There are many different blood pressure medicines. The one recommended for you depends on how high your blood pressure is, your age, your ethnicity and other health conditions. Most are tablets taken once a day, and you may need more than one to keep your blood pressure under control.

  • Take your medicine every day, even when you feel well, because high blood pressure usually has no symptoms.
  • Do not stop or change your dose without talking to your doctor.
  • Tell your doctor about side effects; there are usually other medicines you can try.
  • Keep checking your blood pressure, at home or at your clinic, as your doctor advises.

Darah rendah: low blood pressure

Low blood pressure (hypotension) is a reading of less than 90/60 mmHg. According to the NHS, it does not always cause symptoms and may simply mean you are fit and healthy, or it may run in your family. It can also be caused by pregnancy, some medical conditions such as diabetes, and some medicines.

See a doctor if you keep getting symptoms such as:

  • lightheadedness or dizziness;
  • feeling sick or weak;
  • blurred vision or confusion;
  • fainting.

If dizziness happens when you stand up or change position, this is called postural hypotension. To ease symptoms, the NHS suggests getting up slowly, especially out of bed, eating small and frequent meals, drinking more water, not standing or sitting for long periods, and not drinking too much alcohol. Medicine to raise blood pressure is rarely needed. Feeling tired and dizzy can also be caused by anaemia; see our guide to kurang darah.

When to get urgent help

Call 999 or go to the emergency department if you have, according to the NHS:

  • sudden chest pain or discomfort that does not go away, which may feel like squeezing, pressure, burning or indigestion;
  • pain spreading to your arm, neck, jaw, stomach or back;
  • chest pain with sweating, feeling sick, lightheadedness or shortness of breath.

Also call 999 if you notice signs of a stroke (FAST): a face drooping on one side, weakness or numbness in one arm, or slurred or confused speech. Get urgent medical advice if you often have headaches or blurred vision, or chest pain that comes and goes.

Frequently asked questions (FAQ)

What is a normal blood pressure reading (bacaan tekanan darah normal)?

As a general guide, an ideal blood pressure is between 90/60 mmHg and 120/80 mmHg. A reading from 120/80 up to 140/90 is higher than it should be, 140/90 or above (or 135/85 or above at home) usually means high blood pressure, and 90/60 or below is low blood pressure.

What are the signs of high blood pressure (tanda darah tinggi)?

High blood pressure usually causes no symptoms, so many people do not know they have it. Rarely, it can cause headaches, blurred vision or chest pain. The only way to know is to have your blood pressure checked.

What causes high blood pressure (punca darah tinggi)?

Often there is no single cause. Your risk is higher if you are older, have close relatives with high blood pressure, are of South Asian background, eat a lot of salt, are overweight, smoke, drink too much alcohol or are stressed for a long time.

How can I lower my blood pressure quickly (petua turunkan darah tinggi dengan cepat)?

There is no safe home remedy that lowers high blood pressure quickly. Lifestyle changes such as eating less salt, exercising, losing weight and cutting alcohol lower blood pressure over weeks, and medicine prescribed by a doctor is the reliable way to bring it down. If a very high reading comes with chest pain, severe headache, blurred vision, weakness or breathlessness, get emergency help.

Do I have to take ubat darah tinggi for life?

Many people need long-term medicine to keep their blood pressure under control, often one tablet a day, and some need more than one. Do not stop or change your medicine without talking to your doctor. Healthy lifestyle changes can also help lower your blood pressure.

How much salt should I eat a day?

The World Health Organization recommends that adults have less than 5 g of salt a day, which is just under one teaspoon. This includes salt already in food, such as soy sauce, sauces, salted fish, instant noodles and processed foods.

What causes low blood pressure (darah rendah)?

Low blood pressure is a reading below 90/60 mmHg. It can be normal if you are fit and healthy, or run in families. It can also be caused by pregnancy, some medical conditions such as diabetes, and some medicines. It only needs treatment if it causes symptoms such as dizziness or fainting.

Disclaimer

This article is for general information only and is not a substitute for advice, diagnosis or treatment from a doctor or pharmacist. Health supplements are not intended to diagnose, treat, cure or prevent any disease.

References

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