Live Healthy Live Well

Did you know your blood pressure reading is affected by many factors, including how you are sitting?  When you have your blood pressure checked, be sure to follow the list below to ensure an accurate reading:

• Empty your bladder before taking your blood pressure.
• Avoid caffeine, exercise and smoking for at least 30 minutes before taking a reading.
• Sit in a back-supported chair with your feet flat on the floor.
• Don’t cross your legs.
• Put your arm on a table, desk or some other support, so your arm is supported at heart level.
• Relax for at least five minutes before your blood pressure is taken.
• Don’t have a conversation while it is being taken.
• Use the correct size cuff.
• Place the cuff on your bare arm.

Nearly half of all Americans have high blood pressure, according to the new guidelines (listed in the chart below) from the American Heart Association and the American College of Cardiology.

People with stage 1 hypertension are at double the risk for a heart attack or a stroke when compared to those with normal blood pressure. This does not mean all of those with stage 1 hypertension need to take blood pressure drugs, though.  It is important to talk with your health care provider as to what may work best for you.  Some life style changes can make a difference in your blood pressure readings.

Following the DASH diet can help lower blood pressure.  The DASH diet was rated by US News and World Reports as the best diet overall for the eighth year.  Other steps to take which may reduce your blood pressure:

• Lose weight if you need to. Losing 10 pounds often improves blood pressure.
• Lower your sodium intake.
• Increase your physical activity. Aim for 90-150 minutes per week of either aerobic activity or resistance training or a combination of both.
• Use stress coping techniques to reduce your stress levels.
• Limit alcohol.
• Stop using tobacco.
• Increase your consumption of potassium containing foods, such as potatoes, banana, almonds, peanuts, avocados, broccoli, carrots, oranges and other citrus fruits, leafy green vegetables, and milk.
• Take any blood pressure medications that you are prescribed.

Keeping your blood pressure at the normal level or below reduces your risk of heart disease or stroke.  Since 80% of strokes are preventable, keeping your blood pressure at normal levels or below is very important.

Author:  Pat Brinkman, Family and Consumer Sciences Extension Educator, Ohio State University Extension

Reviewer: Jenny Lobb, Family and Consumer Sciences Extension Educator, Ohio State University Extension

References

American Heart Association. (2018). Understanding Blood Pressure Readings, American Heart Association.  Available at www.heart.org/HEARTORG/Conditions/HighBloodPressure/KnowYourNumbers/Understanding-Blood-Pressure-Readings_UCM_301764_Article.jsp#.WqBVUSVG3cs

Center for Disease Control and Prevention. (2017). Preventing Stroke Deaths, CDC Vital Signs.  Available at www.cdc.gov/vitalsigns/pdf/2017-09-vitalsigns.pdf

Dow, C. (2018). Pressure Points, More people have hypertension, say new guidelines, Nutrition Action Healthletter, January/February 2018.  45(1) 7-8.

National Heart, Lung, and Blood Institute. (2018). DASH Eating Plan, National Institutes of Health.  Available at www.nhlbi.nih.gov/health-topics/dash-eating-plan