How To Manage Your Blood Pressure

How To Manage Your Blood Pressure
How To Manage Your Blood Pressure
What is Hypertension? High blood pressure. It is one of the leading
health problems in Canada. It causes strokes, heart attacks, heart
failure, and kidney failure. It is also related to dementia and sexual
problems.
How is blood pressure measured? We describe the blood pressure with 2 numbers
(ie. 124/84). The first number is called the systolic pressure (SYS) is the pressure
when your heart contracts. It is the higher number. The second number is the
diastolic pressure (DIA), this is the lower number and occurs when the heart relaxes
and fills with blood.
What is my target blood pressure?
Most people - under 140/90 mmHg (doctor's office); under 135/85 (at home)
People with Diabetes - less than 130/80
What are the symptoms of high blood pressure? It is often referred to as a "silent
killer" because there are no symptoms of high blood pressure until you begin to
have end organ damage affecting your heart and kidneys.
What causes my blood pressure to be high?
• Older age
• Sedentary lifestyle
• Obesity
• Alcohol intake
• Excessive dietary salt
• Smoking
• Other medical conditions (diabetes, obstructive sleep apnea, heart disease)
How can I manage my blood pressure?
- Achieve and maintain an ideal body weight with a BMI of 18.524.9kg/m2 and a waist circumference of <102cm for men, and
<88cm for women.
- Eat a low sodium diet and reduce salt/sodium intake to <2300mg/day
- Engage in regular physical activity. You should exercise on a regular basis
with a minimum of 150 minutes per week (at least 30 minutes/day x 5 days a
week) in addition to your regular activities of daily living.
- Minimize alcohol intake
- Avoid cigarettes
Canadian Hypertension Education Program, CHEP
www.hypertension.ca
What can I eat in a low sodium diet?
- Fresh fruits and vegetables
- Low fat milk products
- Whole grains
- Lean meat, fish, poultry
- Use herbs and spices , NO SALT
- Read food labels and buy brands with 5% or less Daily
Value of sodium per serving
- AVOID: any foods with >5% daily value, cured/smoked
meats or fish, condiments such as ketchup, mustard, soy
sauce, gravies, and salad dressings with high sodium, fast
food, restaurant, and packaged foods.
How do I measure my Blood Pressure at Home?
Regular blood pressure monitoring at home can help improve control.
1. Buy the right device - select an approved machine marked by the logo
seen at the right. Make sure the cuff is the right size for you.
More information can be found at www.hypertension.ca.
2. Timing is key
• measure and record your blood pressure only when you have enough
time to do it properly.
• Do not measure your blood pressure if you are feeling cold,
uncomfortable, anxious, stressed, or in pain.
• Wait for at least 2 hours after intense physical activity and at least 3060 minutes after light physical activity, drinking coffee, or smoking.
• Empty your bladder or bowels if you need to do so as a full bladder can
increase your reading.
• Relax for 5 minutes in a quiet, comfortable place before measuring
your blood pressure.
• Measure your blood pressure in the morning (before eating and taking
any medications), and in the evening (before bathing, medications, and
going to bed).
3. Do it right - sit in a chair that supports your back and beside a table that can
support your arm at the level of your heart. If needed, place a pillow or towel
under your arm so that it is resing at heart level. Do not cross your legs.
Follow the directions that come with your device. Take at least 2 readings and
record them along with the date and time of the readings.
Canadian Hypertension Education Program, CHEP
www.hypertension.ca
MY HOME BLOOD PRESSURE LOG
My target home blood pressure is less than 135/85 mmHg.
Measure blood pressure in the morning before taking medications and eating, and in
the evening before going to bed, bathing, or taking medications. Sit in a chair that
supports your back and beside a table that can support your arm. Rest for 5 minutes,
take the first measurement. Wait 1 minute, take the second measurement. Repeat this
every morning and every night. Record numbers and date in the log.
BRING your log and medications to every appointment with your doctor.
Date
Feb 1
Time
8:00am
Morning
SYS
DIA
#1 135
80
#2 138
82
Pulse Time
80
8:00pm
78
#1
#2
Evening
SYS
DIA
148
88
152
92
#1
#2
#1
#2
#1
#2
#1
#2
#1
#2
#1
#2
#1
#2
#1
#2
#1
#2
#1
#2
Canadian Hypertension Education Program, CHEP
www.hypertension.ca
Pulse
92
90
Date
Feb 1
Time
8:00am
Morning
SYS
DIA
#1 135
80
#2 138
82
Pulse Time
80
8:00pm
78
#1
#2
Evening
SYS
DIA
148
88
152
92
#1
#2
#1
#2
#1
#2
#1
#2
#1
#2
#1
#2
#1
#2
#1
#2
#1
#2
#1
#2
#1
#2
#1
#2
#1
#2
#1
#2
#1
#2
Canadian Hypertension Education Program, CHEP
www.hypertension.ca
Pulse
92
90
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