Diabetes PreventionControlling High Blood PressureMonth 4; Class 1

Diabetes and High Blood PressureAre Like Twins

Ignoring Your High Blood Pressure…

…May Be Like Ignoring a Volcano

Blood Pressure Levels

160/100 or higher stage 2 hypertension

Less than 160/100 stage 1 hypertension

Less than 140/90 prehypertension

Less than 120/80 normal

Increasing R

isk

Lifestyle ModificationsKnown 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 Group Daily Servings

Significance

Low fat and skim milk products

2 - 3 Calcium, protein, potassium, and magnesium

Vegetables 4 - 5 Potassium, fiber, and magnesium

Fruits 4 – 5 Potassium, fiber, and magnesium

Grains and grain products

7 – 8 Carbohydrates and fiber

Meat, poultry, and fish

2 or less Protein and magnesium

Nuts, seeds and beans

4 – 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 120

132 -120 = 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 120

140 -120 = 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 120

139 -120 = 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 120

140 -120 = 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 120

124 -120 = 4 points

Healthy weight, but gained 5 pounds last year

Moderately active

Eats typical American diet

Has 1 or 2 drinks on the weekend