Living With High Blood Pressure: Your Daily Guide

Get ready to check

• Use an upper-arm monitor with a cuff that fits.
• Avoid smoking, caffeine, and exercise for 30 minutes before checking.
• Empty your bladder. Sit quietly for 5 minutes.

Measure and write it down

• Support your back. Keep feet flat and legs uncrossed.
• Rest your bare arm at heart level. Do not talk.
• Take 2 readings, 1 minute apart, at the same times daily.
• Record both. Your usual goal is below 130/80 mm Hg.
• Your personal goal: ____________.

Choose foods with less salt

• Choose vegetables, fruit, whole grains, beans, and low-fat dairy.
• Keep sodium below 2,300 mg daily; 1,500 mg suits many people.
• Your sodium goal: ____________ mg daily.

Move often and limit alcohol

• Aim for 150 minutes of moderate activity each week, as advised.
• Avoid alcohol. If you drink, limit it to 2 drinks daily for men or 1 for women.
• One drink: 12 ounces of regular beer, 5 ounces of wine, or 1.5 ounces of liquor.

Take medicine every day

• Take it as directed, even when you feel well.
• Ask before using cold medicines, ibuprofen, or naproxen.
• Do not change doses yourself.