8 tips for controlling your blood pressure Take high blood pressure seriously. Over time, it can increase your risk for heart disease and stroke, as well as damage your kidneys and eyes. The good news is that in most cases, you can take steps to reduce your blood pressure to healthier levels with your health care provider’s help. Get checked You can have your pressure taken at your health care provider’s office, with a pharmacy’s digital blood pressure machine or with a blood pressure monitor you use at home. For the most accurate measurements: ● Avoid smoking, eating, drinking or exercising within 30 minutes of the measurement. ● Sit with your feet flat on the floor and don’t cross your legs. Sit so that your back is supported. ● Rest your arm on a table at chest level. ● Don’t talk while your blood pressure is being measured. What is a good blood pressure reading? A normal blood pressure level is less than 120/80 mm Hg, usually called “120 over 80” by your provider. The first number is your systolic blood pressure—the pressure in your arteries when your heart beats. The second is your diastolic blood pressure—the pressure in your arteries when your heart rests between beats. The most recent guidelines by the American College of Cardiology and the American Heart Association list high blood pressure—also called hypertension—as 130/80 mm Hg or higher. High blood pressure can be caused by: ● Unhealthy lifestyle choices, like not getting enough regular physical activity. ● Conditions such as diabetes and obesity. ● Being pregnant. 8 ways to take control 1 Keep a daily log of your blood pressure readings, taken at the same time each day, to track your progress. 2 Get at least 150 minutes of physical activity each week. That’s about 30 minutes a day, five days a week. 3 Don’t smoke. 4 Eat a healthy diet. Limit sodium and alcohol, which raise blood pressure. 5 Maintain a healthy weight. 6 Learn ways to reduce your stress levels. 7 Take your blood pressure medication as prescribed. 8 If you have diabetes, monitor your blood sugar levels and follow your recommended treatment, including medication. Sources: American Heart Association; Centers for Disease Control and Prevention To schedule an appointment with a Kern Legacy Health Plans provider, please visit the official website at www.kerncountyhealthbenefits.com. Alternatively, you can refer to the contact number provided on the back of your member ID card to request a comprehensive list of contracted providers within the network. We strive to ensure that accessing quality health care services is a seamless and efficient experience for all members.
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