The document outlines the importance of managing blood pressure, defining systolic and diastolic measurements, and highlighting risks associated with hypertension. It provides guidance on lifestyle changes such as healthy eating, physical activity, and stress management, as well as the DASH diet's effectiveness in lowering blood pressure. It emphasizes seeking medical advice for high blood pressure and potential medication use for those who struggle to maintain healthy levels through lifestyle changes.

1. Hypertension and a Healthy
Lifestyle
Presented by:
Ellen Lunenfeld, M.D.,
F.A.C.P, F.A.S.N
December 4th, 2014

2. What exactly is blood pressure?
Systolic
The top number, which is also the higher of
the two numbers, measures the pressure in
the arteries when the heart beats (when the
muscle contracts).
Diastolic
The bottom number, which is also the lower
of the two numbers, measures the pressure
in the arteries between heart beats (when
the heart muscle is resting between beats
and refilling with blood)

3. How to take your blood pressure
• Sit quietly, resting for at least 5 minutes
first
• Be sure to use the correct sized cuff
• Sit with both feet resting on the ground
and the back supported. Your arm
should be supported and at the level of
your heart.

4. Blood Pressure Goals
Heart.org

5. Who is at risk
• African Americans
• Elderly
• People who are overweight or obese
• Those with a Family History
• Unhealthy eaters
• Excessive consumers of alcohol

6. Why high blood pressure matters
Possible health consequences that can happen over time when high blood
pressure is left untreated can include:
• Damage to the heart and coronary arteries
• Stroke
• Kidney damage
• Vision loss
• Erectile dysfunction
• Memory loss
• Angina
• Peripheral arterial disease

7. Managing blood pressure
• Enjoy regular physical activity
• Manage stress
• Eat a better diet
• Maintain a healthy weight
• Avoid tobacco smoke
• Comply with medication prescriptions
• If you drink, limit alcohol

8. Healthy Eating
Avoid
• Saturated and trans-fats
• Sugar
• Sodium
Include
• Fruits
• Vegetables
• Whole-grain, high fiber foods
• Low-fat dairy products
• Beans
• Lean meats
• Fish

9. DASH
• Dietary Approaches to Stop Hypertension
• Emphasizes vegetables, fruits, and low-fat dairy
• Includes whole grains, fish, poultry, seeds, nuts, and vegetable
oils
• Limits sodium, sweets, sugary beverages and red meats
• Is low in saturated fasts and trans-fats
• Is high in potassium, calcium, magnesium, fiber and protein

10. DASH
According to one study, following the
D.A.S.H eating plan decreased the
systolic blood pressure an average of
5 mmHg and the diastolic blood
pressure an average of 3 mmHg.
The study showed that the diet was
effective in lowering blood pressure for
all patients, but was particularly
effective for African Americans and
those diagnosed with hypertension.

11. Getting Started with DASH
• Add 1-2 servings of fruits and vegetables daily
• Choose whole grains over white breads
• Add low fat dairy three times daily
• Limit lean meats to 6 oz daily
• Try vegetarian meals a few times per week

12. Staying Active
Physical activity not only helps to lower your blood pressure, but it helps to
maintain a healthy weight and manage stress as well.
• Most healthy people should aim to get at least 150
minutes of exercise weekly
• Aim for 40 minutes of moderate to vigorous physical
activity 3-4 times per week to lower blood pressure
• Include muscle strengthening at least 2 times per week
• Include flexibility and strengthening exercises in your
regimen

13. Getting Active
• Start gradually (if you
have been inactive, ask a
doctor before starting a
regimen).
• Find something that you
like!
• Mix it up!
• Make it social.

14. Exercise

15. Stress
• Stress is not a proven risk factor for high blood pressure.
• While your blood pressure may increase temporarily while
you’re stressed, it has not been a proven cause of chronic high
blood pressure.
• Stress DOES cause many people to: overeat or eat unhealthy
foods, smoke, drink or do other activities that contribute to
hypertension.

16. Ways to reduce stress
• Give yourself enough time to get things done.
• It is okay to say “no.”
• Know your stress triggers and try to modify situations
when you can.
• Think about problems under your control and make a
plan to change them.
• Recognize that there are things that cannot be
changed.

17. Take Care of Your Mood
• Take time to relax.
• Spend time developing supportive and nurturing
relationships.
• Engage in regular physical activity.
• Limit alcohol.
• Don’t overeat.
• Don’t smoke.

18. Reducing Stress
• Change how you respond to stressful situations. Try
to focus on the positive, not the negative.
• Know what brings you pleasure and make a
conscious effort to enjoy the experience. Don’t just
participate in these activities. Try to slow down and
consciously enjoy them.

19. Maintaining a Healthy Weight
• Being overweight
puts you at risk of
developing many
health problems.
• Losing as few as 5-
10 pounds can help
lower blood
pressure.

20. Tobacco
• While smoking has not conclusively been shown to cause
high blood pressure, each cigarette you smoke temporarily
raises your blood pressure.
• Smoking an exposure to secondhand smoke does harm
cardiovascular and overall health and is related to
atherosclerosis (hardening of the arteries).
• Talk to your doctor to discuss ways to get help quitting
smoking.

21. Medications
• If your blood pressure is at a dangerous level (more than
160/100 mmHg) or remains higher than 140/90 mmHg but less
than 160/100 mmHg despite making healthy lifestyle changes,
your doctor will likely recommend medications.
• You may require more than one medication to keep your blood
pressure at a healthy level (many people require 3-4
medications)
• There are many different medications available to treat
hypertension. Talk to your doctor about the ones that would be
best in your particular case.

22. References and Links
• http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/
new_dash.pdf
• http://www.heart.org/HEARTORG/Conditions/HighBlo
odPressure/HighBloodPressureToolsResources/High
-Blood-Pressure-Tools-
Resources_UCM_002055_Article.jsp
• https://www.heart360.org/
• Content of this presentation largely adapted
from the American Heart Association website