BP 101 - Cardiac Blood Pressure Control Tips and Best Practices
- WHY Control BP, BP Standard Care
- Std: Stepped Drugs prescriptions
- A1 TOP actionables for Immediate & Cut Bad things for FAST BP Reduction
- EZ Screening for BP
- EZ Make regular doctor's appointments - get BP meds tweaked
- d Eliminate or Limit the amount of alcohol you drink
- d Avoid tobacco products and secondhand smoke
- ez Cut back on caffeine => Use Green Tea NOT black tea
- EZ no sodas at all! Eliminate sweets and sugar-sweetened beverages
- EZ Cut out fat dairy, no cream or whole milk
- A2 EZ BP Control Pragmatically
- A3 Therapeutic Methods
- B. DIET GAME: Weight Loss - DASH, Mediterranean - Data Driven
- Eat a healthy diet - DASH diet!
- Vegetables and Fruits - 7 servings a day
- Nuts - 2-3 oz/day
- Whole grains - pkj keep limited - low carbs are better!
- Avoid dairy - Only low-fat dairy if at all, eliminate full cream dairy
- Reduce salt
- Poultry, fish - Eliminate red meat - PKJ>limited even white meats are better
- DIET HACKs
- C. Fit Game, Lose 10-20 lb
- D. The Mental Game
- r Links OS
WHY Control BP, BP Standard Care
DANGER: 140/90+ BP strong CVD Risk factor
Blood pressure chronically above 140/90 mmHg predisposes individuals to cardiovascular disease and mortality.
Std: Stepped Drugs prescriptions
Modern: SGPLT and other
A1 TOP actionables for Immediate & Cut Bad things for FAST BP Reduction
EZ Screening for BP
EZ Make regular doctor's appointments - get BP meds tweaked
Regular visits to your doctor are also likely to become a part of your normal routine. These visits will help keep tabs on your blood pressure.
Have a primary care doctor. People who don't have a primary care doctor find it harder to control their blood pressure. If you can, visit the same health care facility or professional for all of your health care needs.
Visit your doctor regularly. If your blood pressure isn't well controlled, or if you have other medical problems, you might need to visit your doctor every month to review your treatment and make adjustments. If your blood pressure is under control, you might need to visit your doctor only every six to 12 months, depending on other conditions you might have.
d Eliminate or Limit the amount of alcohol you drink
Alcohol can be both good and bad for your health. In small amounts, it can potentially lower your blood pressure by 2 to 4 mm Hg. But that protective effect is lost if you drink too much alcohol — generally more than one drink a day for women and men older than age 65, or more than two a day for men age 65 and younger. Also, if you don't normally drink alcohol, you shouldn't start drinking as a way to lower your blood pressure. There's more potential harm than benefit to drinking alcohol.
If you drink more than moderate amounts of it, alcohol can actually raise blood pressure by several points. It can also reduce the effectiveness of high blood pressure medications.
- Track your drinking patterns. Along with your food diary, keep an alcohol diary to track your true drinking patterns. One drink equals 12 ounces (355 milliliters, or mL) of beer, 5 ounces of wine (148 mL) or 1.5 ounces of 80-proof liquor (45 mL). If you're drinking more than the suggested amounts, cut back.
- Consider tapering off. If you're a heavy drinker, suddenly eliminating all alcohol can actually trigger severe high blood pressure for several days. So when you stop drinking, do it with the supervision of your doctor or taper off slowly, over one to two weeks.
- Don't binge. Binge drinking — having four or more drinks in a row — can cause large and sudden increases in blood pressure, in addition to other health problems.
d Avoid tobacco products and secondhand smoke
On top of all the other dangers of smoking, the nicotine in tobacco products can raise your blood pressure by 10 mm Hg or more for up to an hour after you smoke. Smoking throughout the day means your blood pressure may remain constantly high.
You should also avoid secondhand smoke. Inhaling smoke from others also puts you at risk of health problems, including high blood pressure and heart disease.
ez Cut back on caffeine => Use Green Tea NOT black tea
The role caffeine plays in blood pressure is still debatable. Drinking caffeinated beverages can temporarily cause a spike in your blood pressure, but it's unclear whether the effect is temporary or long lasting.
To see if caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a cup of coffee or another caffeinated beverage you regularly drink. If your blood pressure increases by five to 10 points, you may be sensitive to the blood pressure raising effects of caffeine.
EZ no sodas at all! Eliminate sweets and sugar-sweetened beverages
Artificially sweetened beverages may be linked to an increased risk of stroke and dementia, according to the American Heart Association’s peer-reviewed journal Stroke. Another 2015 study found that older women who consume two or more diet sodas per day are 30% more likely to suffer a cardiovascular event.
EZ Cut out fat dairy, no cream or whole milk
A2 EZ BP Control Pragmatically
! Monitor your blood pressure at home 2+ times/day
If you have high blood pressure, you may need to monitor your blood pressure at home. Learning to self-monitor your blood pressure with an upper arm monitor can help motivate you. Talk to your doctor about home monitoring before getting started.
EZ Take YOUR Meds on time!
ez Sleep Full 8-9 hours - start at fixed time, don't wake up for more than few min
! Reduce sodium in your diet
Even a small reduction in the sodium in your diet can reduce blood pressure by 2 to 8 mm Hg. The recommendations for reducing sodium are:
Limit sodium to 2,300 milligrams (mg) a day or less. A lower sodium level — 1,500 mg a day or less — is appropriate for people 51 years of age or older, and individuals of any age who are African-American or who have high blood pressure, diabetes or chronic kidney disease.
To decrease sodium in your diet, consider these tips:
Track how much salt is in your diet. Keep a food diary to estimate how much sodium is in what you eat and drink each day. Read food labels. If possible, choose low-sodium alternatives of the foods and beverages you normally buy. Eat fewer processed foods. Potato chips, frozen dinners, bacon and processed lunch meats are high in sodium. Don't add salt. Just 1 level teaspoon of salt has 2,300 mg of sodium. Use herbs or spices, rather than salt, to add more flavor to your foods. Ease into it. If you don't feel like you can drastically reduce the sodium in your diet suddenly, cut back gradually. Your palate will adjust over time.
A3 Therapeutic Methods
Investigators have reported therapeutic effects from other nonpharmacologic treatments of hypertension.
Self blood-pressure monitoring
Effect of Weight Loss on BP
Prevalence of BP show the higher the weight, the higher the blood pressure correlations range from 0.2-0.4.
In patients NOT on any BP meds over ~5 years - 10% wt loss cuts -4.5 S/-4 D BP
Good Studies showed wt-loss achieved -21/-13 S/D BP
1982 The Experimental Evidence for Weight-Loss Treatment of Essential Hypertension: A Critical Review MELBOURNE F. HOVELL, PHD, MPH
B. DIET GAME: Weight Loss - DASH, Mediterranean - Data Driven
Eat a healthy diet - DASH diet!
Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet which recommends specific foods. It is very similar to the Mediterranean diet, but the Dash diet recommends cutting out two more things: full cream (in favor of low-fat dairy products) and alcoholic beverages.
- DASH diets Boost potassium. Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables, rather than supplements. Talk to your doctor about the potassium level that's best for you.
- no sodas at all! Eliminate sweets and sugar-sweetened beverages
- Eliminate alcoholic beverages
Vegetables and Fruits - 7 servings a day
Eat at least 80% plant base food.
Nuts - 2-3 oz/day
Whole grains - pkj keep limited - low carbs are better!
Grains suck ! As in breads..thus stuff turns into blood glucose FAST and causes blood sugar spikes. Potatoes, RICE suck.
Avoid dairy - Only low-fat dairy if at all, eliminate full cream dairy
Avoid dairy..its linked to breast and prostate cancer. Cow milk is for baby cows.. not for adult humans.
Poultry, fish - Eliminate red meat - PKJ>limited even white meats are better
Dont eat animal fat. Dont have processed vegetable oils. Eg canola, etc
Fruits in limited portions are Great easy to eat
Eat slowly - be thankful for food - mindfully!
People who eat slowly are less likely to become obese or develop metabolic syndrome, a cluster of heart disease, diabetes and stroke risk factors. They may be more conscious of what they are eating and drinking, and are less prone to overeating.
Avoid order-in, takeout and processed foods
Dietitians also advise against snacking and takeouts. People have less control over what goes into their meals when they order in.
- Americans get most of their daily sodium — more than 75% — from processed food and restaurant food. “Excess sodium can increase your blood pressure and your risk for a heart disease and stroke .. Together, heart disease and stroke kill more Americans each year than any other cause. Americans get 71% of their daily sodium from processed and restaurant food. - CDC
- The problem with commercially prepared food is the amount of salt and sugar in it. Americans have become acclimated their taste to a higher level of salt and sugar.
- People eat an average of 200 calories more per meal when they eat food from restaurants..
- Cooking for yourself is the safest and healthiest option.
The poorest people in the US are the most obese and unhealthiest people because processed foods & junk foods in supermarkets are much cheaper than fresh vegetables & fruits, grains,olive oil etc Palm oil cookies are much cheaper than a pack of cashews or walnuts .
It needs determination and will to follow these things for prolonged time period is hard. it gets in the way of life too, especially being young. seriously what are you going to do when you're invited to a bbq party every other weekend with a lot of hot dog, wings, sodas, pizza, beer, etc, or friday night out with friends who want to go for a korean BBQ.... If you are social, you may end up sitting there paying $50 for grilled onions - that is about all that is left!
Take the plate of food in front of you and remove half of it. Your body doesn't need it to survive.
Effecting Diet Change
It isn't easy to change your eating habits, but with these tips, you can adopt a healthy diet:
- Keep a food diary. Writing down what you eat, even for just a week, can shed surprising light on your true eating habits. Monitor what you eat, how much, when and why.
- Be a smart shopper. Make a shopping list before heading to the supermarket to avoid picking up junk food. Read food labels when you shop and stick to your healthy-eating plan when you're dining out, too.
Cheats Built in
- Cut yourself some slack. Although the DASH diet is a lifelong eating guide, it doesn't mean you have to cut out all of the foods you love. It's OK to treat yourself occasionally to foods you wouldn't find on a DASH diet menu, such as a candy bar or mashed potatoes with gravy.
C. Fit Game, Lose 10-20 lb
Lose extra pounds and watch your waistline
Blood pressure often increases as weight increases. Losing just 10 pounds (4.5 kilograms) can help reduce your blood pressure. In general, the more weight you lose, the lower your blood pressure. Losing weight also makes any blood pressure medications you're taking more effective. You and your doctor can determine your target weight and the best way to achieve it.
Besides shedding pounds, you should also keep an eye on your waistline. Carrying too much weight around your waist can put you at greater risk of high blood pressure. In general: Men are at risk if their waist measurement is greater than 40 inches (102 centimeters, or cm). Women are at risk if their waist measurement is greater than 35 inches (89 cm). Asian men are at risk if their waist measurement is greater than 36 inches (91 cm). Asian women are at risk if their waist measurement is greater than 32 inches (81 cm).
You should try to exercise more because a person who is hardly active and lives a sedentary type lifestyle is more likely to develop high blood pressure.
Regular physical activity — at least 30 to 60 minutes most days of the week — can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). And it doesn't take long to see a difference. If you haven't been active, increasing your exercise level can lower your blood pressure within just a few weeks.
If you have prehypertension — systolic pressure between 120 and 139 or diastolic pressure between 80 and 89 — exercise can help you avoid developing full-blown hypertension. If you already have hypertension, regular physical activity can bring your blood pressure down to safer levels.
Talk to your doctor about developing an exercise program. Your doctor can help determine whether you need any exercise restrictions. Even moderate activity for 10 minutes at a time, such as walking and light strength training, can help.
But avoid being a "weekend warrior." Trying to squeeze all your exercise in on the weekends to make up for weekday inactivity isn't a good strategy. Those sudden bursts of activity could actually be risky.
D. The Mental Game
Reduce your stress
Stress or anxiety can temporarily increase blood pressure. Take some time to think about what causes you to feel stressed, such as work, family, finances or illness. Once you know what's causing your stress, consider how you can eliminate or reduce stress.
If you can't eliminate all of your stressors, you can at least cope with them in a healthier way. Take breaks for deep-breathing exercises. Get a massage or take up yoga or meditation. If self-help doesn't work, seek out a professional for counseling.
Get support from family and friends
Supportive family and friends can help improve your health. They may encourage you to take care of yourself, drive you to the doctor's office or embark on an exercise program with you to keep your blood pressure low. Talk to your family and friends about the dangers of high blood pressure.
If you find you need support beyond your family and friends, consider joining a support group. This may put you in touch with people who can give you an emotional or morale boost and who can offer practical tips to cope with your condition.
r Links OS
BP In-Control pragmatics - Actionables
- SRC June 2019 study Dietary Approaches to Stop Hypertension Diet Concordance and Incident Heart Failure: The Multi-Ethnic Study of Atherosclerosis
BP Survey, What I Believe - Take a Quiz on BP & Food
- Physicians recommend a blood pressure reading at or below: a 130/85 mmHg b 120/80 mmHg c 140/90 mmHg
HINT! b You know it! A healthy blood pressure is 120/80. Yes! Blood pressure at or under 120/80 mmHg (millimeters of mercury) is considered safe and desirable. The first number is your systolic blood pressure; the second is the diastolic blood pressure. Doctors consider high blood pressure to be any reading of 140/90 mmHg or higher; readings of 121 to 139 systolic or 81 to 89 diastolic are considered prehypertension — a warning that your blood pressure may soon enter the danger zone.
- The more salt you eat, the greater the potential rise in blood pressure. Which of the following foods is high in sodium? Canned vegetables Soy sauce Frozen dinners All of the above
Canned vegetables are high in sodium. But that's not all there is to it. You were partly right — canned vegetables are indeed high in salt — but the correct answer is actually "all of the above." Some foods, like pickles, are known to be very salty, but beware of hidden sources of sodium in condiments, canned vegetables (the water they're packed in can be sky-high in sodium), or processed/convenience foods like frozen dinners. Sodium lurks in many foods you might not think to check, so read labels carefully.
- Which measures might a doctor recommend you take to control your blood pressure? Add more skim milk, yogurt, and salmon to your diet. Spend time in a hot tub or sauna to relax. Stop or ease up on your exercise program, at least temporarily.
One basic way you can control your blood pressure is by adding more calcium and vitamin D to your diet. Calcium and vitamin D work as a team — vitamin D helps the body absorb and use calcium — and these two nutrients have been shown to help reduce blood pressure by 3 to 10 percent. Although this doesn't sound like much, it could add up to about a 15 percent reduction in risk for cardiovascular disease. Some research suggests that milk proteins may act similarly to antihypertensive (blood pressure lowering) medications called ACE inhibitors.
- Studies suggest that eating lots of magnesium-rich foods may lower blood pressure. Which of the following foods provides an ample amount of magnesium? Applesauce Black beans Cauliflower
Black beans Yup, that's right! Of these three, only black beans are a rich source of magnesium. Although more research is needed, magnesium may turn out to be a potent ally for reducing the risk of cardiovascular disease. In a long-term, 15-year study, eating plenty of magnesium-rich foods reduced the risk of developing metabolic syndrome by about 30 percent.
- Which of the following foods helps to keep your blood pressure low? Avocado Bananas Cantaloupe All of the above
All of the above. Avocados, bananas, and cantaloupes are all terrific for adding potassium to your diet — and potassium helps your body get rid of sodium, which in turn lowers your blood pressure!
r Lifestyle, Food to treat
d Top Ways and Foods to Use or Avoid with High Blood Pressure SRC:http://health.yahoo.net/experts/drmao/10-best-and-worst-foods-blood-pressure http://www.americanheart.org/presenter.jhtml?identifier=570 SRC:http://health.yahoo.net/experts/drmao/10-best-and-worst-foods-blood-pressure http://www.americanheart.org/presenter.jhtml?identifier=570
r Cardiac, BP
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