Monitor your blood pressure
High blood pressure is the most important risk factor forStroke and one of the main risk factors for heart disease. We talk about high blood pressure when the blood pressure rises in your arteries, causing your heart to work harder to pump blood through the blood vessels. It is important to have your blood pressure checked regularly by your healthcare provider.
What is blood pressure?
Blood pressure is a measure of the pressure or force of blood against the walls of your blood vessels called arteries. There are two measurements you take to read your blood pressure. The upper number represents the force exerted when the heart contracts and pushes blood (systolic) through the arteries and the lower number is the lowest pressure, as the heart relaxes between beats (diastolic).
There are three different categories of blood pressure: low, medium, and high risk. Please consult your doctor or health care provider for an accurate reading of your pressure and to find out which category you fall into.
Blood pressure categories
| Category | Systolic / Diastolic |
|---|---|
| Low risk | 120 / 80 |
| Medium risk | 121-134 / 80-84 |
| High risk | 135+ /85+ |
There are some exceptions to this category.
If you have diabetes, the reading associated with the high risk category is slightly lower. Your blood pressure should be below 130/80. Please see a healthcare provider if your blood pressure is repeatedly above this value.
What is arterial hypotension
Low blood pressure occurs when the pressure in your arteries drops below the normal range. However, blood pressure levels below 120/80 may be normal for some people. Your healthcare provider will tell you if you have low blood pressure.
How do I check my blood pressure?
Ask your doctor or other qualified healthcare provider to check your blood pressure. If you've been diagnosed with high blood pressure (or other related health issues) be sure to ask your doctor how often your blood pressure needs to be checked.
Scroll down to access a video on how to measure your blood pressure.
What should I do if my reading shows high blood pressure?
If your pressure shows a high reading, you should measure it at least two more times on different days to see if it is still high.
Record each blood pressure reading on a wallet card blood pressure. This monitoring will help you determine if your blood pressure is healthy.
What can I do to control my blood pressure?
High blood pressure can be caused by many factors. Some of these risk factors are beyond your control, such as age, ethnicity and gender. Other factors, such as diet, physical activity and smoking can be changed by improving their lifestyles to reduce the risk of high blood pressure.
From the age of 65, women are more likely than men to have high blood pressure. During their lifetime, factors like birth control, pregnancy and menopause can increase their risk of developing high blood pressure.
Here are a few tips :
- Have your blood pressure checked regularly, as recommended by your healthcare provider.
- If your doctor has prescribed medication for you, take it as directed. Follow the links below for more information on medications for high blood pressure and heart disease or for hypertension andStroke.
- Reduce your salt intake. High sources of salt are found in highly processed foods. This type of food includes fast food (junk food), prepared foods, processed meats (such as hot dog sausages and cold cuts), canned or dehydrated soups, bottled dressings, sauces in sachet, condiments and salty snacks. Also limit the amount of salt added during cooking or at the table. Heart & Stroke recommends consuming less than 2,300 mg of sodium (about 5 ml or 1 tsp) per day, whether it is convenience foods or the salt that is added when preparing meals. meals and at the table.
- Eat foods high in potassium, such as fresh vegetables and fruits, low-fat dairy products, beans, and lentils unless you are taking medications that interact with potassium.
- Eat a healthy and balanced diet low in fat (especially saturated fat). Get advice on healthy eating and inquire about the DASH diet, which can help you lower your blood pressure, and on the Mediterranean diet.
- Be physically active for at least 150 minutes per week by doing a physical activity Moderate to vigorous aerobic in segments of 10 minutes or more. Check with your health care provider before starting a physical activity program.
- Reach and hold a healthy weight. If you are overweight, losing as little as 5 % to 10 % of your weight may help lower your blood pressure and lower your risk of stroke or heart attack.
- Live smoke free. If you smoke, talk to your doctor or healthcare provider about quitting smoking. If you don't smoke, avoid second-hand smoke.
- If you drinkalcohol, avoid taking more than two drinks per day for a maximum of 10 drinks per week for women, and more than 3 drinks per day for a maximum of 15 drinks per week for men.
- Find healthy ways to manage your stress. Too much stress can raise your blood pressure. According to some studies, how you deal with your stress is important. Avoid unhealthy stress management mechanisms like smoking, alcohol consumption, unhealthy eating, and physical inactivity, and avoid spending too much time in front of a screen. Instead, reduce it through physical activity, social activities, relaxation and healthy eating. Make sure you set aside time. Get tips on relaxation and mindfulness as you learn from the experiences of people living with heart disease or the aftermath of stroke.
How do I measure my blood pressure at home?
Home blood pressure measurement can help your doctor diagnose high blood pressure correctly. Some people have higher blood pressure when they visit the doctor. However, while these people go about their daily lives, their blood pressure is normal. This is called the white coat effect ”. Regularly measuring your own blood pressure can help you determine if you have high blood pressure.
On the other hand, other people have normal blood pressure during their medical consultation, while it rises in other circumstances. This phenomenon is known as masked hypertension. If you have a higher risk of heart disease or stroke (eg, if you have diabetes), it is important to determine if you have masked hypertension. In this case, your doctor may ask you to monitor your blood pressure at home.
It is important to make sure that the readings taken with your home blood pressure monitor are accurate so that your healthcare professional can get the full picture of your blood pressure.
Cohow to measure your own blood pressure
Follow the steps given below to get the most accurate reading possible:
- Refrain from smoking or drinking caffeinated beverages (coffee, tea, and certain sports drinks) 30 minutes before taking your blood pressure.
- Do not measure your blood pressure when you are upset or in pain.
- If necessary, go to the bathroom before reading.
- Sit calmly with your feet flat on the floor, with your back resting on the back of a chair or on a firm surface for at least five minutes before and during the measurement.
- Use the same arm each time. Remove bulky or tight clothing from your arm.
- Wrap the blood pressure cuff around your bare upper arm, adjusting it (you should be able to fit two fingers between the blood pressure cuff and your arm). The edge of the cuff should be three centimeters above your elbow.
- Place your arm on a table or firm surface. The cuff should be at the height of your heart.
- Do not talk or watch TV during the measurement.
- Take a reading of your blood pressure and write it down.
- Bring the sheet with your blood pressure readings on it to your next appointment with your doctor or healthcare provider.
Your doctor or pharmacist can help you choose a monitor and find the right cuff size for you.
Heart & Stroke suggests choosing an automated device rather than a manual one. If you suffer from cardiac arrhythmia, certain devices may not be recommended for you. Choose a device recommended by Hypertension Canada.
After you purchase a personal device, take it to your doctor's office once or twice a year to make sure they continue to give you reliable readings.
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