lcmh.com 5 Take high blood pressure seriously 8 ways to take control 1. Keep a daily log of your blood pressure readings, taken at the same time each day, to track your progress. 2. Get at least 150 minutes of physical activity each week. That’s about 30 minutes a day, five days a week. 3. Don’t smoke. 4. Eat a healthy diet. Limit sodium and alcohol, which raise blood pressure. 5. Maintain a healthy weight. 6. Learn ways to reduce your stress levels. 7. Take your blood pressure medication as prescribed. 8. If you have diabetes, monitor your blood sugar levels and follow your recommended treatment, including medication. Over time, high blood pressure can increase your risk for heart disease and stroke, as well as damage your kidneys and eyes. The good news is that in most cases, you can take steps to reduce your blood pressure to healthier levels with your healthcare provider’s help. Get checked You can have your pressure taken at your healthcare provider’s office, with a pharmacy’s digital blood pressure machine or with a blood pressure monitor you use at home. For the most accurate measurements: • Avoid smoking, eating, drinking or exercising within 30 minutes of the measurement. • Sit with your feet flat on the floor and don’t cross your legs. Sit so that your back is supported. • Rest your arm on a table at chest level. • Don’t talk while your blood pressure is being measured. What is a good blood pressure reading? A normal blood pressure level is less than 120/80 mm Hg, usually called “120 over 80” by your provider. The first number is your systolic blood pressure—the pressure in your arteries when your heart beats. The second is your diastolic blood pressure—the pressure in your arteries when your heart rests between beats. The most recent guidelines by the American College of Cardiology and the American Heart Association list high blood pressure—also called hypertension—as 130/80 mm Hg or higher. Common causes of high blood pressure are: • Unhealthy lifestyle choices, like not getting enough regular physical activity • Conditions such as diabetes and obesity • Being pregnant Sources: American Heart Association; Centers for Disease Control and Prevention Get in the spirit of Hearti Gras Visit lcmh.com/heartigras to learn more about heart-focused events this month, donate to our Heart Fund and more!
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