Diabetes Prevention
Controlling High Blood Pressure
Month 4; Class 1
Diabetes and High Blood Pressure
Are Like Twins
Ignoring Your High Blood Pressure…
…May Be Like Ignoring a Volcano
Blood Pressure Levels
stage 2 hypertension
Less than 160/100
stage 1 hypertension
Less than 140/90
prehypertension
Less than 120/80
normal
Increasing Risk
160/100 or higher
Lifestyle Modifications
Known to Reduce Blood Pressure
DASH diet
> 8 to 14 mmHg
Low sodium diet
> 2 to 8 mmHg
Aerobic activity
> 4 to 9 mmHg
If overweight, a 10 kg
(22lb.) Weight loss
> 5 to 20 mmHg
Decreasing alcohol (to less
than 1/day for women; Or
less than 2/day for men)
> 2 to 4 mmHg
The DASH Diet
Food Group
Daily Servings
Significance
Low fat and skim milk
products
Vegetables
2-3
Calcium, protein, potassium,
and magnesium
4-5
Potassium, fiber, and
magnesium
Fruits
4–5
Potassium, fiber, and
magnesium
Grains and grain
products
Meat, poultry, and fish
7–8
Carbohydrates and fiber
2 or less
Protein and magnesium
Nuts, seeds and beans
4 – 5 times per week
Magnesium, fiber, protein,
and potassium
Creating a Blood Pressure Action Plan
Create a Blood Pressure Action Plan
John’s average blood
pressure is 132/85
> He should reduce his
systolic blood pressure
down below 120
132 -120 = 12 points
Obese
Does not exercise
Eats fast food daily
Does not drink alcohol
Create a Blood Pressure Action Plan
Evelyn’s average blood
pressure is 163/97
> She should immediately
reduce her systolic blood
pressure down below
140 with medications
from her doctor
> She should use lifestyle
to further reduce her
blood pressure below
120
140 -120 = 20 points
20 pounds overweight
Very active
Eats prepared food daily
Loves her salt
Occasional glass of wine
Create a Blood Pressure Action Plan
Fred’s average blood
pressure while taking his
medication is 139/84
> He should reduce his
systolic blood pressure
down below 120
139 -120 = 19 points
Desk job; not active
Smokes pipe and drinks 3
glasses of beer a day
Normal weight
Takes blood pressure pills
Create a Blood Pressure Action Plan
Herbert’s average blood
pressure is 144/91
> He should reduce his
systolic blood pressure
down below 140 with
medications from his
Athlete, very active
doctor
Does not smoke or drink
> He should use lifestyle to
further reduce his blood Normal weight
pressure below 120
140 -120 = 20 points
High protein, high sodium,
high animal fat, low
carbohydrate diet
Create a Blood Pressure Action Plan
Harry’s average blood
pressure is 124/81
> He should reduce his
systolic blood pressure
down below 120
124 -120 = 4 points
Healthy weight, but gained
5 pounds last year
Moderately active
Eats typical American diet
Has 1 or 2 drinks on the
weekend