Hypertension (high blood pressure) happens when your blood pressure remains high
over a period of time. High blood pressure is called the
silent killer because people may have it for years and not know
it. It’s a major risk factor for stroke, heart attack, and both heart and kidney
failure.
One in 4 American adults has high blood pressure, but there are usually no symptoms.
That’s why your PCP checks your blood pressure regularly and at every office visit.
For most people, it’s the only time to find out if they have this potentially deadly
condition.
The table below shows how blood pressure is classified.
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Blood Pressure
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Systolic BP (mm Hg)
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Diastolic BP (mm Hg)
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Normal
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Less than 120
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AND
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Less than 80
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Pre-hypertension
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120 to 139
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OR
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80 to 90
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Stage 1 Hypertension
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140-159
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OR
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90 to 99
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Stage 2 Hypertension
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160 or higher
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OR
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100 or higher
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If you have high blood pressure, you and your doctor need to work together as a
team to reduce it. The two of you need to agree on your blood pressure goal. Together,
you should come up with a plan and timetable for reaching your goal.
Monitoring your blood pressure at home between visits to your doctor can be helpful.
You may also want to bring a family member with you when you visit your doctor.
Having a family member who knows that you have high blood pressure and who understands
what you need to do to lower your blood pressure often makes it easier to make the
changes that will help you reach your goal.
The steps listed below will help lower your blood pressure. If you have normal blood
pressure or pre-hypertension, following these steps will help prevent you from
developing high blood pressure.
If you have high blood pressure, following these steps will help you control your blood pressure.
Try making some of the lifestyle changes below. Read “Self-Management—The
Key to Beating High Blood Pressure” in the next section.
CUP has included an “action plan”
form that will help you make lifestyle changes a little at a time.
If you like a free copy of “Your Guide to Lowering
Blood Pressure,” please call CUP Customer
Service at: (360) 891-1520, or Toll Free (800) 315-7862. TDD (360) 449-8860 or Toll
Free TDD (866) 287-9962. Our office is open Monday-Friday, 8:00 a.m. to 5:00 p.m.
Lifestyle Changes that will help Lower Your Blood Pressure
1 - Maintain a Healthy Weight
- Check with your doctor to see if you need to lose weight.
- If you do, lose weight slowly using a healthy eating plan and engaging in physical
activity.
2 - Be Physically Active
- Talk with your doctor before starting an exercise program!
- Engage in physical activity for a total of 30 minutes on most days of the week.
- Combine everyday chores with moderate-level sporting activities—such as Walking—to
achieve your physical activity goals.
3 - Follow a Healthy Eating Plan
- Set up a healthy eating plan with foods low in saturated fat, total fat, and cholesterol,
and high in fruits, vegetables, and lowfat dairy foods.
- Write down everything that you eat and drink in a food diary. Note areas that are
working well and those that need improvement.
- If you are trying to lose weight, choose an eating plan lower in calories.
4 - Reduce Sodium in your Diet
- Choose foods that are low in salt and other forms of sodium.
- Uses spices, garlic, and onions to add flavor to your meals without adding more
sodium.
5 - Drink Alcohol only in Moderation
- In addition to raising blood pressure, too much alcohol can add unneeded calories
to your diet.
- If you drink alcoholic beverages, have only a moderate amount—one drink a day for
women, two drinks a day for men.
6 - Take Prescribed Drugs as Directed
- If you need drugs to help lower your blood pressure, you must still follow the lifestyle
changes mentioned above.
- Use notes and other reminders to help you remember to take your drugs.
- Ask your family to help you with reminder phone calls and messages.
Self-Management—The Key to Beating High Blood Pressure
By setting self-management goals you can take an active role in helping prevent
and control high blood pressure. Action plans are a self-management tool you can
use to achieve your goals. Remember: you are the most important person in the treatment
of your high blood pressure.
What is an action plan?
An action plan is something that you can realistically expect to accomplish within,
say, the next week. The action plan should be about something you want to do or
accomplish. This is a tool to help you do what you wish. You do not make action
plans to please your friends, family, or doctor.
Basics of a successful action plan
- Something YOU want to do
- Reasonable (something you can expect to be able to accomplish in the next week)
- Behavior-Specific (losing weight is not a behavior; not eating after dinner is)
Writing your action plan
- What are you going to do?
- How much you are going to do?
- When are you going to do it?
- How many days a week you are going to do it?
Example: This week, I will walk (what) around the block (how much) before lunch
(when) three times (how many).
How confident are you?
Once you’ve made your action plan, ask yourself: “On a scale of
0 to 10, with 0 being totally unsure and 10 being totally certain, how certain am
I that complete this plan?”
If you answer is 7 or above, this is probably a realistic action plan. If your answer
is below 7, they you should look again at your action plan. Ask yourself why you
are not confident. What problems do you foresee? Then see if you can either solve
the problems or change the plan to make yourself more confident of success.
Click here to view
and/or print your action plan
FREE Workshops!
Living a Healthy Life with Chronic Conditions
Whether you have high blood pressure, depression or asthma, or diabetes, there are
ways to overcome the physical and emotional problems caused by these chronic conditions.
By managing your symptoms, you can still get the most out of life.
CUP’s Living a Healthy Life with Chronic Conditions workshop will provide you with the skills
to manage your symptoms and help you take control of your health.
Learn how to control high blood pressure by:
- Managing your symptoms
- Developing nutrition and exercise plans
- Working effectively with your doctor
- Practicing relaxation techniques
- Using medications and minimizing side effects
- Setting goals and using action plans
- Finding and using community resources
Register today! Call CUP at (360) 891-1520, (800) 315-7862, TDD (360) 449-8860 or
Toll Free TDD (866) 287-9962. Our office is open Monday-Friday 8:00 a.m. to 5:00
p.m. All workshop participants get a free copy of the Living a Healthy Life with
Chronic Conditions book! Learn more…
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