If you have high blood pressure, it should be checked more
often. You can have your blood pressure checked at your doctor¹s office, your
neighborhood clinic, health fairs at your church, or some shopping malls.
Check below to see where you fit in.
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Blood pressure categories (adults age 18 and over)
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Category
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Systolic (mm/Hg)
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Diastolic (mm/Hg)
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Normal
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130 or less
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85 or less
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High normal
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130 -139
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85 - 89
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High blood pressure
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140 or more
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90 or more
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Strive for an optimal blood pressure of 120/80 or less.
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Prevent high blood pressure.
If your blood pressure is not high now, take steps to
prevent it from becoming high. Here¹s how:
- Aim for a healthy weight.
- Choose foods lower in fat and calories.
- Eat smaller portions.
- Try not to gain extra weight. Lose weight if you are
overweight. Try losing weight slowly, about 1/2 to 1 pound each week until you
reach a healthy weight.
- Be physically active every day.
- Read the food label. Choose foods with less salt and
sodium.
- Prepare lower sodium meals from scratch instead of using
convenience foods that are high in sodium.
- Use spices, herbs, and salt free seasoning blends instead
of salt.
- Eat more fruits and vegetables in meals and as snacks.
- Add more vegetables to stews and casseroles.
- Be active every day.
- Use the stairs instead of the elevator.
- Cut back on alcoholic beverages.
Alcohol raises blood pressure. Alcohol also adds calories
and may make it harder to lose weight. Men who drink should have no more than
two drinks a day. Women who drink should have no more than one drink a day.
Pregnant women should not drink any alcohol.