If your blood pressure remains high over time, it means that your heart is working too hard. High blood pressure, or hypertension, may contribute to kidney disease, stroke, blindness and dementia.
Hypertension is known as the “silent killer” because there may not be any warning sign. To manage your blood pressure, take your medication as directed and follow your provider’s instructions.
Avoid caffeine, cigarettes, and other stimulants for 30 minutes before you measure your blood pressure.
Wait at least 30 minutes after a meal before taking your blood pressure.
Please be sure to take your medication every day as prescribed by your provider.
Empty your bladder beforehand. Find a comfortable seat in a quiet space. Rest for 5 minutes before beginning.
Keep your back supported and your feet flat on the floor. Your legs should be uncrossed and keep your arm supported with all muscles relaxed.
USING THE CUFF
Place the blood pressure cuff around your arm and above your elbow. Position your arm so that the cuff is at the same level as your heart.
Keep your body relaxed. Take two measurements one minute apart in the morning and again in the evening. Avoid distractions, such as phone conversations and texting or television.
Did you know? Talking while taking your blood pressure can affect your reading by 5 mmHg.
DASH (Dietary Approaches to Stop Hypertension) is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. The DASH eating plan is perfect for many, because it requires no special foods and instead provides daily and weekly nutritional goals. On the DASH eating plan:
🫑 Eat vegetables, fruits, and whole grains
🐟 Include fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
You should limit:
🥛Foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils
🍦Sugar-sweetened beverages and sweets