Nicole R.

Maglaqui
BSN 1-Y2-18

Instructions: FIND A SPECIFIC TOPIC OF INTEREST THEN IDENTIFY AT LEAST

(10) HEALTH TEACHINGS THAT IS APPROPRIATE FOR YOUR CLIENTS.

 Hypertension
High blood pressure, often known as hypertension, is a condition in which the blood
pressure is higher than normal. Your blood pressure fluctuates throughout the day
depending on what you do. Blood pressure readings that are regularly higher than normal
can lead to a diagnosis of high blood pressure (or hypertension).

Knowing these health teachings can help you regulate and prevent high blood pressure.
Here are some options:
1. Don't smoke. Tobacco can harm blood vessel walls and hasten plaque
development in the arteries. If you smoke, seek medical advice about quitting.
2. Limit how much alcohol you drink. Even if you're in good health, drinking
alcohol might cause your blood pressure to rise. Consume alcohol in moderation if
you wish to do so. That is up to one drink per day for women and up to two drinks
per day for men for healthy people. 12 ounces of beer, 5 ounces of wine, or 1.5
ounces of 80-proof liquor equals one drink.
3. Eat a heart-healthy diet. Try the Dietary Approaches to Stop Hypertension
(DASH) diet, which emphasizes fruits, vegetables, whole grains, chicken, fish, and
low-fat dairy items. Potassium is a mineral that can help prevent and manage high
blood pressure. Reduce your intake of saturated and trans fats.
4. Keep yourself at a healthy weight. Maintaining a healthy weight, or decreasing
weight if you're overweight or obese, can help you manage your high blood
pressure and reduce your chance of developing complications. In general, losing
one kilogram (2.2 pounds) of weight lowers blood pressure by roughly one
millimeter Hg.
5. Be physically active. Regular physical activity can help you lower your blood
pressure, manage stress, maintain a healthy weight, and minimize your risk of a
variety of health problems.
6. Decrease the salt in your diet. Limit salt intake to less than 2,300 milligrams
(mg) per day. For most adults, however, a lower sodium consumption of 1,500 mg
or less per day is preferable. While putting down the saltshaker can help you eat
less salt, you should also be aware of the quantity of salt in processed meals like
canned soups and frozen entrees.
 7. Get enough sleep. Getting adequate sleep is critical for your overall health, as well
as for the health of your heart and blood vessels. Heart disease, high blood
pressure, and stroke are all linked to not getting enough sleep on a regular basis.
8. Manage stress. As much as possible, reduce your stress. Say no to unnecessary
tasks, let rid of negative thoughts, preserve positive relationships, and be patient
and hopeful. Muscle relaxation, deep breathing, and mindfulness are examples of
good coping skills. Regular physical activity and adequate sleep might also assist.
9. Relaxation or deep breathing should be practiced. To help you relax, take calm,
deep breaths. Slow, timed breathing (five to seven deep breaths per minute) paired
with mindfulness practices has been shown to lower blood pressure, according to
certain studies.
10. Keep an eye on your blood pressure. You may keep a regular diary of your
blood pressure readings using home blood pressure monitoring. Your doctor can
look over the data to see if your medication is functioning or if you're having any
problems. Blood pressure monitoring at home isn't a replacement for doctor
appointments. Even if your readings are normal, don't stop or change your
medications or change your diet without first consulting your doctor.

REFERENCES
1. National Heart, Lung, and Blood Institute. Your Guide to Lowering Your Blood
Pressure With DASH pdf icon[PDF – 792K]external icon. NIH Pub. No. 06-4082.
Bethesda, MD: National Heart, Lung, and Blood Institute; 2006.
2. National Heart, Lung, and Blood Institute. Sleep Deprivation and Deficiency.
(2019). https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-
deficiencyexternal icon. Accessed October 7, 2019.