What is Blood Pressure?

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2 What is Blood Pressure? Blood pressure is the force that the blood exerts on the walls of blood vessels. There are 2 blood pressure measurements: Systolic Blood Pressure: pressure occurs when heart beats and pumps blood through the vessels Diastolic Blood Pressure: pressure occurs when heart relaxes and refills with blood, between beats High Blood Pressure (Hypertension) Systolic BP > 140 mmhg - Top number OR Diastolic BP > 90 mmhg - Bottom number High Blood Pressure leads to Increased Risk of: Stroke Heart Attack Heart Failure Dementia Kidney (renal) disease Eye problems (retinopathy) Sexual Dysfunction

3 o o o o o Regular Physical Activity minutes of moderate activity most days of the week Healthy Diet 7-9 Servings of Fruits and Vegetables Avoid Saturated Fats (< 7 grams /day) Avoid Foods with added Sodium Increase Whole Grain servings Switch to Low-Fat Dairy Products Maintain Healthy Weight Watch Caloric Intake Decrease Calories to lose weight Decrease Waist Line Men < 102 cm Women < 88 cm Avoid Excess Alcohol < 2 Drinks/Day Stop Smoking SMOKE FREE!

4 Start Your Day With * Breakfast * A high fiber, low fat breakfast 1. supports weight loss efforts. 2. helps you eat less during the day. 3. suppresses the mid morning munchies. 4. improves the quality of your diet 5. improves concentration.

5 Plant foods have N 0 Cholesterol Buy Low Fat and Fat Free LOW FAT Dairy Products Have Heart Disease? Keep Cholesterol under 00 mg / day Include 0 minutes of physical activity General Population: Keep Cholesterol under 300 mg / day most days of week Keep meat servings to the size of a deck of cards Know Your Health Profile Cholesterol Levels Triglyceride Levels Glucose Level Blood Pressure

6 Why Move More? There are serious benefits to moving more and increasing your daily physical activity at work. Moderate amounts of physical activity can greatly improve health and quality of life. 1. Nervous System Improves concentration, creativity and performance Reduces stress, anxiety and frustration 2. Bones Strengthens bones and improves muscle strength and endurance Makes joints more flexible allowing for easier movement Reduces back pain by improving flexibility and posture Reduces risk of osteoporosis and fractures 3. Heart Reduces risk of developing heart disease and stroke 4. Blood Improves blood circulation to all body parts Helps to lower bad (LDL) cholesterol and raise good (HDL) cholesterol Helps to lower high blood pressure and prevent high blood pressure from occurring 5. Digestive System Helps control appetite Improves digestion and waste removal 6. Lungs Slows rate of decline in lung function Improves body s ability to use oxygen 7. Other Reduces risk of developing diabetes and some cancers Helps maintain a healthy body weight Improves self-image and sense of well-being Improves the immune system

7 Do You Get 30 Minutes of Moderate Intensity Physical Activity Every Day? Examples of Moderate Amounts of Physical Activity Washing & Waxing a Car (45-60 minutes) Washing Windows or Floors (45-60 minutes) Gardening (30-45 minuets) Wheeling Self in Wheelchair (30-40 minutes) Pushing a Stroller (1.5 miles in 30 minutes) Raking Leaves (30 minutes) Walking (15 minute/mile) Shoveling Snow (15 minutes) Stairwalking (15 minutes) Playing Volleyball (45 minutes) Basketball (30 minutes) Bicycling (5 miles/30 minutes) Dancing Fast (30 minutes) Water Aerobics (30 minutes) Lap Swimming (20 minutes) Jumping Rope (15 minutes) Running (10 minutes/mile)

8 H AV E YOU HAD YOUR EYE EXAM LATELY? SCHEDULE REGULAR EYE EXAMS EVERY 2-5 YEARS, UNLESS SYMPTOMS APPEAR SOONER. KEEP YOUR EYES AND YOURSELF HEALTHY!

9 1 Baked Potato with Light Butter 145 Calories 15 Potato Chips 150 Calories 3 cups air popped Popcorn 93 Calories 7 Doritos 100 Calories Wheaties, Strawberries & Milk 200 Calories 1 Frosted Donut 250 Calories 4 Oranges 248 Calories 1 Snicker s Bar 271 Calories

10 Are your vaccinations up-to-date? You should be immune to INFLUENZA HEPATITIS B MEASLES, MUMPS, RUBELLA TETANUS, DIPHTHERIA,PERTUSSIS VARICELLA (CHICKENPOX)

11 Small Changes Add Up Instead of eating these foods... Whole milk Butter (as a spread) Cheese Crackers with Cheese Ice Cream Whole Eggs Regular Ground Beef Choose these instead 1% 1 % or non-fat milk 0 grams Trans fat spread Olive Oil (as a dip for bread) Reduced-fat cheese Whole grain crackers with peanut butter Low-fat frozen yogurt Sorbet Egg Whites Egg Substitute Extra Lean Ground Beef Creamy Salad Dressings Olive Oil Light Vinaigrette Chicken with the skin on Chips (fried) Chicken with skin removed Small amounts of nuts Party mix with nuts and whole grain cereal Cheese Dip Fresh Salsa Guacamole CHOOSE WISELY

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13 ARE YOU GETTING ENOUGH? Most people need 7-8 hours of sleep each night Children need 9-11 hours of sleep per night IMPROVE YOUR SLEEP 1. Maintain a regular schedule Wake up and go to bed at the same times every day 2. Make your bedroom peaceful and comfortable Keep your bedroom quiet, dark and cool 3. Don t watch TV or work in bed Make going to bed mean going to sleep 4. Get regular physical activity 30 minutes of moderate intensity 5 days a week 5. Avoid caffeine and alcohol several hours before bed Effects of caffeine can last up to 16 hours

14 LOWER YOUR RISK OF HIGH BLOOD PRESSURE, HEART ATTACK & STROKE Prevention Recommendation: < 1500 mg/day Nearly 80% of our sodium intake is from processed, packaged store or restaurant foods Only 10% of sodium in our diet comes from salt we add during cooking and at the table

15 Cut back on caffeine Make a list. Then follow it. Go for a brisk walk over break For fast acting relief, try slowing down. Lily Tomlin Stand up and Stretch