Blood Pressure


Blood Pressure

What is it?

Blood pressure is a measure to determine the force of your blood against the arterial walls as your heart pumps (systolic-top number) and while at rest (diastolic-bottom number).

Why does it matter?

The higher the force needed to pump blood, the harder the heart has to work.

What do abnormal results indicate?

High blood pressure can cause damage to the walls of arteries. Elevated systolic or diastolic values have both been linked to increased risk for arterial and cardiac diseases such as atherosclerosis, heart disease and stroke.

Normal Range

< 130/85 mmHg

 *NOTE: For Health First, both the systolic and diastolic values should be less than 130/85
 
What Can I do to Improve/Change My Numbers?
Activity NuturitionBehavioral Health/StressSleepPharmacy/PCPOther
Aim for 30-60 minutes of moderate aerobic exercise on at least 3 days per week Adopt a DASH eating plan that is rich in fruits and vegetables and limits sodium to 
< 2300 mg/day

Breathing practice 5-10 slow deep breaths when feeling stressed to trigger a relaxation response. 

Aim for at least 7 hours of sleep per day

Work together with your doctor

Maintain a healthy weight or lose 2-5% of weight

Include resistance exercise 2-3 days a week  Limit alcohol to < 1 drink/day for females and < 2 drinks/day for males

 

  If prescribed medications for elevated blood pressure levels, make sure to take them consistently

Stop or don't start smoking

 
Resources:
Dash Diet: Mayo Clinic or Eat Right.org
Eating Guide: Eating guide AHA 
Managing Stress: AHA resource 
 

Get in touch

Our team will be glad to help you anytime with general
or technical questions, suggestions or comments.