GET THE FACTS:

HIGH BLOOD
PRESSURE
Systolic Diastolic
Blood pressure is a measure Normal Less than 120 and Less than 80
Elevated 120–129 and Less than 80
of how hard your blood pushes
High blood pressure, stage 1 130–139 and 80–89
against your arteries as it moves High blood pressure, stage 2 140 or above and 90 or above
through your body.
whole
LIFESTYLE
45.6%
grains

CHANGES vegetables
of American adults will have
stage 1 or stage 2 hypertension. Follow the Dietary Approaches
to Stop Hypertension (DASH)
diet which includes whole grains,
fruits, vegetables and low-fat dairy DASH
products and skimps on saturated
fat and cholesterol to lower your
DIET
blood pressure by up to 11
mm Hg if you have high blood
pressure. fruits
WARNING!
Over time elevated or high blood low-fat
pressure weakens your heart, blood dairy
vessels and kidneys, and makes a
stroke or heart attack much more likely.

Fitness Caffeine Sensitive Alcohol Sodium

Regular physical activity — about 30 Check your pressure
minutes most days of the week — can within 30 minutes of
lower your blood pressure by about drinking a caffeinated
5 to 8 mm Hg if you have high blood beverage. If your blood
pressure. pressure increases by
5 to 10 mm Hg, you
Waistline measurement matters
may want to reduce
Men are at risk if waist is > 40 inches
or eliminate caffeine
Women are at risk if waist > 35 inches in your diet.
By drinking alcohol In general, limit
only in moderation — sodium to 2,300
generally one drink a milligrams (mg) a day
day for women, or two a or less. However, a
day for men — you can lower sodium intake
potentially lower your — 1,500 mg a day
blood pressure by about or less — is ideal for
4 mm Hg. One drink most adults.
equals 12 ounces of beer,
five ounces of wine or 1.5
ounces of 80-proof liquor.

Sources: American College of Cardiology | American Heart Association | Mayoclinic.org