printable blood pressure chart for women

Try physical activity, socializing, laughter, and healthy eating. Learning how to cope with stress is important to improve your blood pressure.

Stress can affect your blood pressure and your blood sugar. Speak to your doctor or pharmacist about local programs and medications that may help you to quit. Smoking makes blood pressure medications work less effectively. Smoking affects blood pressure in two ways: Nicotine in cigarette smoke causes blood vessels to narrow, which increases blood pressure. Both aerobic and resistance exercises are recommended for people with diabetes. Aim for 150 minutes of physical activity per week.Ĭheck with your health-care team about the exercise routine that is suitable for you. Regular physical activity can improve blood pressure and heart health. crackers, nuts)īuild physical activity into your day. To eat fish at least twice a week (fresh, frozen or canned without added salt) To flavour your foods with herbs, spices, fresh garlic, garlic powder, onion powder, lemon or vinegar instead of salt Lean meats and poultry without added salt Limit frozen convenience foods and fast-food restaurant meals Whole grains, such as whole-wheat breads, cereal, pasta and brown rice Seasonings that contain the words ‘salt’ or ‘sodium’, such as garlic salt, celery salt, Kosher salt, sea salt or monosodium glutamate (MSG) Legumes (dried beans, peas and lentils) more often (rinse canned beans with water) Low-fat (one per cent or skim) dairy productsĪdding salt at the table and use a minimum amount in cooking Vegetables and fruits (fresh or frozen without added salt) more often Talk to a registered dietitian to learn more about healthy eating. With time, your taste buds will adjust to the natural flavours of food without added salt. There are many things you can do to manage your blood pressure. Healthy eating, physical activity, managing weight and stress, and taking your medications as prescribed can all help. If you have diabetes, get your blood pressure checked every time you visit your health-care team. The bottom number is the pressure when the heart relaxes between beats. The recommended target for people with diabetes is less than 130/80 mm Hg.

The top number is the pressure when your heart contracts and pushes blood out. This means that you may have high blood pressure and not know it.īlood pressure is measured with two numbers a 'top'(systolic) number and a 'lower' (diastolic) number. There are often no signs of high blood pressure. Blood pressureīlood pressure is a measurement of the force of your blood against the wall of your blood vessels. This can cause damage to your heart, brain, kidneys, and eyes. High blood pressure (also known as hypertension) along with diabetes puts added stress on your body. People with diabetes are much more likely to develop heart disease and/or experience a stroke at an earlier age than people without diabetes.

Printable blood pressure chart for women