BPLog.caEat well
Choose vegetables, fruit, whole grains, beans and lentils. A DASH-style eating pattern can help lower blood pressure.
The home BP guide
Home blood pressure basics
Your home readings help your healthcare provider see a pattern over time. Ask them how often to check and when to review your readings.
How to measure at home
- Use the right monitor. Choose a validated automated upper-arm monitor with a cuff that fits. Your pharmacist or healthcare provider can help.
- Prepare. Avoid exercise, caffeine and smoking for at least 30 minutes beforehand. Empty your bladder.
- Sit quietly for 5 minutes. Support your back, keep your feet flat and leave your legs uncrossed.
- Position your arm. Place the cuff on your bare upper arm as the monitor instructions show. Support your arm with the middle of the cuff at heart level.
- Take and record your readings. Stay still and do not talk. Take two readings one minute apart and record both, unless your provider has given a different plan.
Ask your provider about measurement timing in relation to medicines and meals. Take medications as prescribed.
What do the two numbers mean?
Top number · systolic
When your heart pumps
The pressure in your arteries as your heart contracts.
Bottom number · diastolic
Between heartbeats
The pressure in your arteries as your heart relaxes.
Blood pressure is measured in millimetres of mercury (mmHg). High blood pressure often causes no symptoms. Over time, it can harm the heart, brain and kidneys.
Ask your healthcare provider what your readings mean and what home blood pressure goal or range is appropriate for you. Do not change your medication without advice from your prescriber.
Source: Heart & Stroke — high blood pressure.
Everyday habits
Choose less sodium
Compare food labels and choose lower-sodium options. Cut back on highly processed foods and added salt.
Move regularly
Build activity into your day in ways that suit your health. Ask your provider for advice if you are unsure where to start.
Drink less alcohol
If you drink, reducing the amount can help lower blood pressure.
Get help to quit tobacco
Your healthcare provider or pharmacist can help you find support and treatment options.
Make time for rest
Keep regular sleep habits and find manageable ways to reduce stress.
Sources: Heart & Stroke — managing blood pressure and DASH eating.