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5 Tips for Managing Blood Pressure at Home

There’s a good reason why every doctor’s appointment starts with a blood pressure check: Blood pressure is an important indicator of heart health.

According to the American Heart Association, nearly half of American adults have high blood pressure, when the force of blood flowing through their blood vessels is consistently too high. When left untreated, high blood pressure can lead to heart attack, stroke, and other health concerns.

However, with proper treatment and management, you can control your blood pressure to help you live a long and healthy life. Here are five ways everyone, especially those with high blood pressure, can keep their blood pressure in check:

1. Monitor your blood pressure on a regular basis.

If you don’t have a blood pressure monitor at home, that’s okay! It’s important to schedule your routine check-ups with your physician or doctor in combination with these healthy heart lifestyle tips. If you do have a blood pressure monitor at home, you should check your numbers daily with these tips:

  • Be still. Avoid smoking, caffeine, or exercise 30 minutes before measuring. Take at least five to 10 minutes of quiet rest before measurements.
  • Sit correctly. Sit with your back straight on a chair, feet flat on the floor, legs uncrossed, and support your arm on a flat surface at heart level.
  • Roll up your sleeves. Always be sure to put the cuff on a bare arm and not over clothing.
  • Be consistent. Take your blood pressure reading at the same time every day.
  • Record your results. Track your numbers using a printable or online tracker.

Dr. Todd Hitchcock, a cardiologist from ScrippsClinic, shares additional tips and techniques for checking your own blood pressure.

2. Know your risk.

A normal blood pressure reading is less than 120/80. If your first reading is 140/90 or greater, do the following:

  • Take your blood pressure again, two to three more times. Write down and compare all the readings, and if you are concerned about your numbers, consult with your doctor.
  • If your blood pressure exceeds 180/120, wait five minutes and test again. If your readings are still unusually high, contact your doctor immediately. You could be experiencing a medical emergency.
  • If your blood pressure is higher than 180/120 and you are experiencing chest pain, shortness of breath, back pain, numbness, weakness, change in vision, or difficulty speaking, call 911 immediately.

3. Take your prescribed medications.

Always take blood pressure medicines as prescribed. Never skip a dose or abruptly stop taking medicines.

4. Form healthy habits.

Whether you’re dealing with high blood pressure or concerned about your heart health, embracing an active lifestyle and adopting a heart-healthy, well-balanced diet with minimal salt can make a significant difference. Try including nutrient-rich foods like fruits, vegetables, whole grains, and lean proteins such as skinless poultry and fish, along with nuts and legumes into your daily meals. Regular aerobic activity, such as walking, bicycling, or swimming, can also help lower your blood pressure and strengthen your heart.

5. Manage stress.

Did you know untreated stress can increase blood pressure? Taking steps to reduce your stress can improve your heart health. Some stress-reducing tips include meditating, listening to music, trying aromatherapy, and taking a nap.

For more self-care tips to help you manage stress, download our free self-care toolkit.

The VEBA Resource Center offers many free virtual and in-person classes, from cooking and meditation to cardio and yoga. Check out our calendar to sign up for an upcoming class.

Signs of Heart Failure

From Sharp Health News, a publication of Sharp HealthCare

For some, it’s the shortness of breath while exercising or a dry, hacking cough. For others, swelling in the abdomen, legs or ankles begins. There are a variety of symptoms — including sudden weight gain, fatigue, nausea and waking up with shortness of breath — that warn of heart failure. But not everyone heeds them as quickly as they should.

Congestive heart failure is caused by heart pump impairment, resulting in a variety of symptoms. The heart struggles to maintain output, the body holds onto extra fluid, and the vital organs don’t get enough oxygen. According to the CDC, approximately 6 million adults have heart failure in the U.S. — a number estimated to grow to 8 million by 2030.

Heart failure is caused by a variety of cardiac conditions, such as:

  • Coronary artery disease is caused by the buildup of plaque made up of cholesterol deposits in the wall of the arteries that supply blood to the heart, which causes the inside of the arteries to narrow over time.
  • Hypertension, which is commonly known as high blood pressure, occurs when the blood pressure in the arteries leading from the heart to the lungs is too high.
  • Valvular disease causes the valves of the heart to be unable to fully open and close during each heartbeat, thus ineffectively pumping blood throughout the body. The heart must then work harder to pump.
  • Cardiomyopathy happens when the heart muscle becomes enlarged or stiff. This can lead to inadequate heart pumping or other problems.
  • Arrhythmias, also known as irregular or unusually fast or slow heartbeats, can be serious if not identified and treated appropriately.

Each of these conditions can be influenced by genetics, such as race or family healthy history. Illnesses and lifestyle choices also play a role, including:

  • High cholesterol
  • Diabetes
  • Obesity
  • Advanced age
  • Diet high in saturated fats
  • Lack of physical activity
  • Consumption of too much alcohol
  • Smoking

Measurement of the heart’s level of performance, as well as managing some of the risk factors for heart disease, are among the first steps to treating heart failure. This can be accomplished through medication; support of smoking, alcohol and drug use cessation; and education about healthy diet and exercise.

Talk with your doctor if you are experiencing any of the symptoms of heart failure or have concerns about your heart health. Together, you can determine which lifestyle changes might improve your overall health and identify appropriate treatments to reduce your risk of disease and improve your quality of life.