Managing Your Blood Pressure

Managing your Blood
Pressure
EMPLOYEE WELLNESS
Wellness Saves
Wellness saves is a voluntary incentive program that helps you become

educated about your basic health numbers.
Overall goal to help you maintain or improve numbers over the next
few years
Available to all WSU PEHP policy holders
Once requirements are met you will be eligible for a $30 monthly bonus
Qualified spouses can earn $20 monthly
Requirements
Complete online wellness questionnaire
Complete a wellness assessment that includes the following

measurements
Fasting Total Cholesterol
HDL Cholesterol
Fasting Glucose
Blood Pressure
BMI or Body Fat Percentage
Tobacco/Nicotine Questionnaire.
Six Criteria to shoot for

1.
Total Cholesterol Below 200
2.
HDL- High Density Lipoprotein

1.
Men: 40-50 mg/dL
2.
Women: 50-60 mg/dL
3.
Fasting Glucose Between 70-99 mg/dL
4.
BMI and Body Fat
5.
6.
1.
Men: BMI below 25, less than 22% body fat
2.
Women: BMI below 25, less than 32% body fat
Blood Pressure: systolic under 120, diastolic under 80 (120/80)

No Tobacco/Nicotine use (this includes e-cig & vaporizers)
What is Blood Pressure?
Systolic
The pressure when blood is being

pumped/pushed into your arteries
Diastolic
The pressure inside your arteries

when your heart is at rest (in
between beats)
Pressure in your arteries depends on how much blood is pumped by your heart
and the resistance of your blood vessels to blood flow.
If pressure is high, your heart much work much harder to maintain adequate
blood flow to your body
What are the symptoms of high

blood pressure?
There are no overt
symptoms!
There are no overt symptoms

therefore you should have your
blood pressure checked regularly.
There are many places that you can

accomplish this
Grocery Stores
Doctors office
Wellness Office
Units to be used at home
How does High

Blood Pressure
affect me?
IF THE PRESSURE STAYS HIGH IT

DAMAGES THE LINING OF WALLS OF
YOUR ARTERIES, ONCE DAMAGED
CHOLESTEROL CAN CLING TO THE
WALLS. THIS CAUSES THE HEART TO
WORK MUCH HARDER AND CREATE
SIGNIFICANT HEALTH RISKS.
What can I do to improve my blood

pressure?
Get enough sleep, aim for 7-8 hours

nightly
Dont smoke and if you do start a

smoking cessation program
Choose a moderate or no
consumption of alcohol
Weight control
Healthy eating
Weight Control
Maintaining the correct amount of

Body fat can lower your blood
pressure
Engage in a minimum of 3 days per

week of moderate to vigorous
physical activity for 30 minutes each
day
Try the workouts on our site!
If you are overweight: Start moving

and working towards a healthier
weight
Healthy Eating
Eat a healthy breakfast daily
Eat at regular intervals
Eat low fat, nutritious foods
Avoid junk food snacking
If trying to lose weight eat 250-500

calories less daily
If you slip up just keep at it!
Healthy Eating
Eat Less sugar
Consume less caffeine
Drink enough water! 6-8 glasses

minimum daily
Minimize your salt intake
Try using other seasonings without

salt to flavor your meals
Pick potassium rich vegetables and

fruits such as potatoes
Use the DASH Diet

The DASH diet is a meal plan that if followed can
reduce your blood pressure a few points after
only 2 weeks!
Lower sodium intake to less than 2300 mg
daily
6-8 Servings of WHOLE grains daily
4-5 Servings of Vegetables daily
4-5 Servings of Fruit daily
2-3 Servings of Dairy daily
<6 Servings of LEAN protein daily
skinless poultry
Fish
Eggs
Trim away excess fat and skin
4-5 Servings of Nuts,Seeds or legumes weekly
2-3 Servings of fat or oils daily (this includes

what you cook with)
5> sweets weekly
Limit alcohol content (male <2, female <1
Daily)
Steps to make it easier
1. Change gradually
2. Forgive slip-ups
3. Add physical activity (just 30 minutes of
moderate activity can reduce your blood
pressure for up to 9 hours!)
4. If you are struggling talk to your physician or
dietician about other options
Tips to get an accurate blood

pressure
Be well rested.
Be relaxed, if you have had to climb up campus take a seat and rest a
few minutes before being tested
Do not smoke 30 minutes prior
Do not drink caffeine 30 minutes prior
Make sure the cuff fits your arm properly, not too loose or tight when its
put up
Questions?
If you have any questions please contact us!
[email protected]
Stop into our office in the Wildcat Center 210
Give us a call 801-626-6480
Mail Code: 2801

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Managing your Blood

Wellness saves is a voluntary incentive program that helps you become

Available to all WSU PEHP policy holders

Qualified spouses can earn $20 monthly

Complete online wellness questionnaire

Complete a wellness assessment that includes the following

Fasting Total Cholesterol

BMI or Body Fat Percentage

Six Criteria to shoot for

Total Cholesterol Below 200

HDL- High Density Lipoprotein

Men: 40-50 mg/dL

Women: 50-60 mg/dL

Fasting Glucose Between 70-99 mg/dL

BMI and Body Fat

Men: BMI below 25, less than 22% body fat

Women: BMI below 25, less than 32% body fat

Blood Pressure: systolic under 120, diastolic under 80 (120/80)

What is Blood Pressure?

The pressure when blood is being

The pressure inside your arteries

What are the symptoms of high

There are no overt symptoms

There are many places that you can

Units to be used at home

How does High

IF THE PRESSURE STAYS HIGH IT

What can I do to improve my blood

Get enough sleep, aim for 7-8 hours

Dont smoke and if you do start a

Maintaining the correct amount of

Engage in a minimum of 3 days per

Try the workouts on our site!

If you are overweight: Start moving

Eat a healthy breakfast daily

Eat at regular intervals

Eat low fat, nutritious foods

Avoid junk food snacking

If trying to lose weight eat 250-500

If you slip up just keep at it!

Eat Less sugar

Consume less caffeine

Drink enough water! 6-8 glasses

Minimize your salt intake

Try using other seasonings without

Pick potassium rich vegetables and

Use the DASH Diet

2-3 Servings of fat or oils daily (this includes

Tips to get an accurate blood

Do not smoke 30 minutes prior

Do not drink caffeine 30 minutes prior

If you have any questions please contact us!

Stop into our office in the Wildcat Center 210

Give us a call 801-626-6480

Mail Code: 2801

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