Diabetes Prevention Controlling High Blood Pressure Month 4; Class 1

Diabetes and High Blood Pressure Are Like Twins

Ignoring Your High Blood Pressure…

…May Be Like Ignoring a Volcano

Blood Pressure Levels 160/100 or higherstage 2 hypertension Less than 160/100stage 1 hypertension Less than 140/90prehypertension Less than 120/80normal Increasing Risk

Lifestyle Modifications Known to Reduce Blood Pressure DASH diet >8 to 14 mmHg Low sodium diet >2 to 8 mmHg Aerobic activity >4 to 9 mmHg If overweight, a 10 kg (22lb.) Weight loss >5 to 20 mmHg Decreasing alcohol (to less than 1/day for women; Or less than 2/day for men) >2 to 4 mmHg

The DASH Diet Food GroupDaily ServingsSignificance Low fat and skim milk products Calcium, protein, potassium, and magnesium Vegetables4 - 5 Potassium, fiber, and magnesium Fruits4 – 5 Potassium, fiber, and magnesium Grains and grain products 7 – 8 Carbohydrates and fiber Meat, poultry, and fish2 or less Protein and magnesium Nuts, seeds and beans4 – 5 times per week Magnesium, fiber, protein, and potassium

Creating a Blood Pressure Action Plan

Create a Blood Pressure Action Plan John’s average blood pressure is 132/85 >He should reduce his systolic blood pressure down below = 12 points Obese Does not exercise Eats fast food daily Does not drink alcohol

Create a Blood Pressure Action Plan Evelyn’s average blood pressure is 163/97 >She should immediately reduce her systolic blood pressure down below 140 with medications from her doctor >She should use lifestyle to further reduce her blood pressure below = 20 points 20 pounds overweight Very active Eats prepared food daily Loves her salt Occasional glass of wine

Create a Blood Pressure Action Plan Fred’s average blood pressure while taking his medication is 139/84 >He should reduce his systolic blood pressure down below = 19 points Desk job; not active Smokes pipe and drinks 3 glasses of beer a day Normal weight Takes blood pressure pills

Create a Blood Pressure Action Plan Herbert’s average blood pressure is 144/91 >He should reduce his systolic blood pressure down below 140 with medications from his doctor >He should use lifestyle to further reduce his blood pressure below = 20 points Athlete, very active Does not smoke or drink Normal weight High protein, high sodium, high animal fat, low carbohydrate diet

Create a Blood Pressure Action Plan Harry’s average blood pressure is 124/81 >He should reduce his systolic blood pressure down below = 4 points Healthy weight, but gained 5 pounds last year Moderately active Eats typical American diet Has 1 or 2 drinks on the weekend