Managing Your Blood Pressure: Essential Prevention Tips

Understanding Blood Pressure Control

Key Target Numbers

• Normal BP: Below 120/80 mmHg
• Elevated: 120-129/80 mmHg
• Hypertension: 130/80 mmHg or higher

Lifestyle Modifications

1. Dietary Changes

• Reduce sodium intake to less than 2,300mg daily
• Follow the DASH diet:
  • Increase fruits and vegetables
  • Choose whole grains
  • Include lean proteins
  • Limit saturated fats

2. Physical Activity

• Regular exercise: 150 minutes/week moderate activity
• Types of exercise:
  • Brisk walking
  • Swimming
  • Cycling
  • Light jogging

3. Weight Management

• Maintain healthy BMI (18.5-24.9)
• Every 2.2 lbs lost can reduce BP by 1 mmHg

Daily Monitoring

Home BP Measurement

1. Measure at same time daily
2. Sit quietly for 5 minutes before measuring
3. Keep arm at heart level
4. Take multiple readings

Stress Management

• Practice meditation
• Deep breathing exercises
• Regular sleep schedule
• Limit caffeine and alcohol

When to Contact Your Doctor

• Readings consistently above 130/80 mmHg
• Symptoms like headaches or dizziness
• Questions about medications

Prevention Checklist

✓ Regular BP monitoring ✓ Medication compliance ✓ Healthy diet adherence ✓ Regular exercise ✓ Stress management ✓ Regular doctor visits