HIGH BLOOD

PRESSURE GUIDE
The force of blood on your artery walls as it
flows through your body.

A stethoscope is used to measure your blood pressure by looking

at the gauge which measures pressure in your blood vessels
when the heart beats (systolic) and when the heart rests
(diastolic).

BLOOD PRESSURE SYMPTOMS:

LEVELS:
Typically with high blood pressure
Normal:
there are not many symptoms that
Systolic: Less than 120mmHg
arise. If high blood pressure
Diastolic: Less than 80mmHg
At Risk: continues over longer periods of
Systolic: 120-139mmHg time, this can lead to heart disease
Diastolic: 80-89 mmHg and stroke.
Hypertensive:
Systolic: 140 mmHg or higher
Diastolic: 90 mmHg or higher

IF LEFT HOW CAN

UNDETECTED HTN IMPROVE MY
CAN LEAD TO: BLOOD PRESSURE:
Heart attack 1. Decrease salt - DASH Diet
Sexual dysfunction 2. Limit alcohol intake
Vision loss 3. Stop Smoking
Kidney disease 4. Increase exercise
Chest pain 5. See doctor regularly

DASH DIET: GROCERY

Focuses on reducing sodium in the
diet. This diet includes:
Whole grains
Vegetables high in fiber
Lean meats (fish, chicken)
Nuts, seeds and legumes
Healthy fats (olive oil, avocado)
SHOPPING TIPS:
1. Use herbs & spices to season
meals
2. Limit use of condiments as they
are often high in sodium
3. Look for added sodium on the
nutrition facts label
4. Rinse frozen or canned items to
lower sodium content

MAIN TAKE AWAYS:

1. Limit sodium to 2,300 mg/day
2. Limit alcohol intake to 2-3 drinks per week
3. Limit smoking and nictoine useage
4. Manage stress and take time for physical activity