Preventive Cardiovascular Nurses Association

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Blood Pressure Booklet

How do you measure up?

 

Blood Pressure booklet cover

This brochure will help you to understand if you have normal, are at risk for, or have high blood pressure and what you can do to achieve normal blood pressure. It is important to prevent and treat high blood pressure because it can damage your brain, heart and blood vessels, and kidneys. It also raises your risk for stroke, heart attack, and kidney failure.

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Know your numbers

Your goal for blood pressure is less than 135 and less than 85. If you have diabetes or kidney problems, your goal is less than 130 and less than 80.

 

What is blood pressure?

Blood pressure is measured by two numbers. The first, or top number, is known as systolic blood pressure. It is the pressure when the heart squeezes to pump blood to the rest of the body. The second, or bottom number, is know as diastolic blood pressure. It occurs when the heart relaxes.

 

Check Blood Pressure at Home

Your doctor or nurse may ask you to begin taking your blood pressure at home. Doing this will help determine a more accurate blood pressure. Blood pressure numbers are usually lower at home than in the clinic. Make sure to record your readings according to your healthcare professionals instructions.

View Product Ratings and Validations of Home BP Monitors

 

How to Lower Your Blood Pressure

Exercise

 

Why is exercise important?  Exercise can help prevent heart attack and stroke by:
  • Lowering blood pressure
  • Increasing good HDL cholesterol
  • Controlling blood sugar
  • Helping you to lose weight
  • Reducing stress, depression, and anxiety
  • Improving muscle strength, balance, and fitness

Eat Less Salt

  • Use less salt when you cook.

  • Don't add salt to your food.

  • Eat more fresh fruits and vegetables.

Eating less salt is important because it can lower your blood pressure.


Your salt goal:
Try to eat less than 1500mg per day

Salty Foods to Avoid:

  • Fast food
  • Meats such as ham, bacon, sausage
  • Canned fish
  • Salad dressing with salt
  • Sauces including soy, tomato, and BBQ
  • Prepackaged and frozen foods such as packaged mixes for sauces, pot pies
  • Canned soups
  • Processed cheese and cheese spreads
  • Salted snacks

 

Reach a Healthy Weight
  • Drink water, non-fat milk, or iced tea instead of whole milk, soda or alcohol.
  • Put fresh vegetables on your sandwich.
  • Use fat-free salad dressing.
  • Use mustard instead of mayo on sandwiches.
  • Order thin crust instead of thick crust pizza.
  • Eat fresh fruit instead of fruit juice.
  • Use smaller plates and bowls for your food.
  • Count your calories, then eat 100 less calories per day.
  • Walk 30-60 minutes most days of the week.
  • Fill up on salads and vegetables.
  • Drink a large glass of water before your meal.
  • Keep a food diary to track what you eat.

 

Reaching a healthy weight is important because it helps:

What is a healthy weight for me?
Healthcare professionals use a scale called a BMI, or body mass index, to determine if you are at a healthy weight. BMI is based on your height and weight. For good health, your BMI should be less than 25.

Find your BMI.

 

Learn about your MedicinesLearn About Your Medicines

Blood pressure medicines work in different ways. Most medicines relax the arteries, remove extra fluid, or all allow your heart to beat easier.

 

Make a Plan

Now is the time to make a plan. Small changes can make a big difference, so start today. Pick some things you will change. This checklist can help you get started!

Disclaimer: This and other PCNA educational materials are for information purposes only and are not intended to replace medical advice or diagnose or treat health problems. Health-related decisions should be made in partnership with a healthcare provider. It is the reader's responsibility to seek out the most current, accurate information.