High Blood Pressure Self-Care Plan:
7 Steps to Reduce Your Risk
Our Goal: Simply to provide the guidelines needed to improve your risk category. In the end, our target is to be in the low risk category for hypertension.
How to Help US Help YOU: Follow the numbered list below to the best of your ability. And if you have any questions at all, get in touch right away.
1. Self-Care Goals and Monitoring
If you are currently on blood pressure medication, be sure to continue until you reduce your risk category and your doctor gives the okay to reduce or eliminate the medication.
2. Know Your Numbers
Check your blood pressure at least one time per week, and record the results in your tracker online.
3. Get Active
To lower your risk category, build in 30 to 45 minutes of moderate-intensity activity (such as a brisk walk) on as many days of the week as you can manage.
4. Manage Weight
Lower your weight to lower your blood pressure.
5. Follow the Basic Rules of the Mediterranean Diet
- Eat fruit every day, vegetables with every meal, slowly, and in control.
- Lower additive sodium and sugars in processed food products.
- Add foods that are higher in potassium and magnesium.
6. Are you a smoker?
Stop.
7. Manage Stress
- Identify 3 ways to reduce stress.
- Consult Mediterranean Wellness for strategies.
- Review our MedWell education resouces.
MedWell Education Resources
- BP Basics
- BP and the Mediterranean diet
- Foods that help control BP
- Medications that can increase BP
- BP Shopping Guide
Resources to Contact for Questions
Email: info@mymedwellness.com
Phone: (800) 977-6337
Online Resources
- American Heart Association: High Blood Pressure
- American Society of Hypertension
- National Heart, Lung, and Blood Institute: What Is High Blood Pressure?
- National Institutes of Health: High Blood Pressure
- FDA: High Blood Pressure Medications and You: Infographic