Manage Your HBP

Manage your high blood pressure

MANAGE YOUR HIGH BLOOD PRESSURE

Talk with your doctor to create a blood pressure treatment plan that's right for you. Below are tips to help you stick to your plan.

5 TIPS TO HELP MANAGE YOUR HBP

Committing to a plan to lower your high blood pressure can feel unmanageable. Here are some tips to make the process easier.

Manage your high blood pressure

talk with your doctor

Making lifestyle changes can be challenging, but your doctor can help you create a plan that's manageable for you. Talk with your doctor to create an exercise, diet, and medication plan that's right for you.

Manage your high blood pressure

take your medication properly

Take your medication properly even if it means taking it every day for the rest of your life. Talk to your doctor if you are taking any natural treatments or over-the-counter medications as they may interfere with your prescribed medication.

Manage your high blood pressure

enjoy regular physical activity

Find something you enjoy doing that works for your life. Mix it up weekly with strength training and cardio — and try to do it at a moderate rate for 40 minutes, 3-4 times a week.

Manage your high blood pressure

eat a well-balanced, low-salt diet

Eat more fruits, veggies, whole grains, low-fat dairy, skinless poultry and fish, nuts and legumes, and non-tropical vegetable oils.

Eat fewer processed foods and less saturated fats, trans fats, red meat, sweets and sugar-sweetened beverages. Skip the salt and limit foods high in sodium like cold cuts, breads, fast food, cheese, olives, and some legumes.

Manage your high blood pressure

limit alcohol

Alcohol raises blood pressure. Keep it to one drink or fewer a day for women, and two drinks or fewer for men.

overcome everyday hurdles

Is there something stopping you from sticking to your plan? Talk with your doctor about any challenges you may be having. Below are some common hurdles you can discuss with your doctor.

“I feel fine.”

High blood pressure has no symptoms, so even if you feel fine it's important to keep a log of your blood pressure and stay in consistent contact with your doctor. If your treatment plan feels overwhelming, your doctor can help you create a plan that feels doable. The most effective plan is the one you actually follow.

“There's so much to do every day.”

When you feel like you're following orders, it's harder to have the willpower to commit to your plan. But remember, you are in control of making the changes needed in your life. Identify your most important reason for getting your numbers down - maybe you want to make sure you're around to be an active partner, or a grandparent? Find a reason that motivates you to stick to your plan.

“It's part of my family history.”

Even if you have a family history of high blood pressure, you still have the power to change it. High blood pressure is not inevitable.

“Habits are hard to break.”

Take a look at your habits: Are there things that you are doing routinely that could be contributing to your high blood pressure? Maybe it's a huge family feast every Sunday, or happy hour with friends. Find healthier alternatives that give you the same satisfaction.

“My medications are expensive.”

There are ways to bring down the costs of medications. Talk to your doctor if price is a concern. You can get single-pill combinations that combine two medications in one tablet, which means only one co-pay. Other resources for discounts on medications are listed here:

resources for tracking

BLOOD PRESSURE LOG (PDF)

Printable log to keep track of your blood pressure.

Check.Change.Control. Tracker

Online resource to help you track and self-monitor your blood pressure. Sign up today to start managing your heart health!

HIGH BLOOD PRESSURE WORKSHEET (PDF)

Printable guide of what to do before, during, and after your appointment to help you create a personalized high blood pressure treatment plan with your doctor.