Have a Healthy Heart

Valentines Day Blood Pressure Clinic

Information and Invitation

Healthy Heart

The best way to show a loved one you care this Valentine’s Day is to promote heart health and reduce risk factors for heart disease

What is Hypertension? Your heart pumps blood. Blood pressure is the force of blood against your

blood vessels necessary to make the blood flow, taking oxygen and fuel to your body.

High blood pressure, also called hypertension, means there is too much pressure in your blood vessels. This can damage your blood vessels and cause health problems.  Anyone can develop high blood pressure, but it becomes more common as you get older.

High blood pressure can sometimes cause headaches, vision problems, dizziness, or shortness of breath, but most people with high blood pressure have no symptoms

High blood pressure is similar to  pumping too much air into a tire or balloon.  

Blood Pressure check

You can have your blood pressure checked using a simple device that wraps around your arm and is attached to a meter.

Know Your Number

Moderate RiskLow Risk High Risk

- 120/80 mmHg 121-139/80-89 mmHg +140/90 mmHg

What are the risks of having High Blood Pressure?

Stroke Heart attack Heart failure Dementia Kidney disease Eye problems Erectile dysfunction

If your blood pressure is not well controlled, you have an increased risk of the following:

What are the causes of High Blood Pressure?

Causes YouCan’t ControlAgeFamily History

Causes YouCan ControlUnhealthy Diet SmokingExcessive alcoholSedentary Lifestyle Obesity Stress

Other Health Conditions that affect your blood pressure

Diabetes Kidney

Disease Obesity Sleep Apnea

Your Physician will help you manage these conditions to help control hypertension

Body Weight

Keep body weight within ideal range for height and build.

BMI: body mass index calculated using weight in kg divided by height in cm.

Salt Intake

Salt containing foods such as chips, snacks, pizza, cured meats and cheese should be limited

Eliminate table and cooking salt to help control blood pressure

DASH Diet

Having fruit & vegetables in the menu gives you potassium and magnesium needed to promote heart health and ideal body weight

Physical Activity Daily walking is a

great way to exercise and requires no special equipment or fee.

A companion will encourage you to get out and be active. In bad weather go to mall.

Track your steps

A pedometer can track your steps.

You can write onto a calendar how many days you walk, for how many minutes you spend walking, and how many steps you take.

Medical Treatment for Blood Pressure

Your doctor will decide which medication you need to control your blood pressure.

You will need to book an individual appointment for assessment and treatment.

It is very important to remember to take your blood pressure medication every day.

Organize medications in a daily pill box or ask your pharmacist about “blister packs”.

Ideas for promoting heart health

1. Valentines Day physical activity

Quality time is one of the most meaningful gifts. Bundle up and plan an active outing such as sledding, ice skating, gathering wood for a fire, or if you’re feeling adventurous, visit an indoor rock wall.

Give your pet a Valentine and remember to walk or exercise them daily

Take a walk –Walking for as little as 30 minutes a day provides heart-health benefits.

Get active inside –but there are plenty of ways to get moving indoors that don’t involve a gym membership; mall walking, hit the stairs at work, or check out a yoga video from the public library or the internet.

2. Valentines Day Food Choices Cooking at home is an excellent way to control the quality and amounts of what you eat.

Prepare a romantic candlelit dinner at home using a heart-healthy recipes.

At the grocery store select products with the heart-check mark, which limits the amount of total fat, saturated fat, trans fat, cholesterol and sodium in a food.

Sharing is caring – if you do go out for a romantic dinner date, order one entrée between two people, splitting a meal will keep you from over eating.

Be smart with menu choices avoid cream sauces, choose a grilled fish with veggies and ask for dressing on the side for salads.

Take a date to a local cooking class to practice your skills or learn a new technique.

3. Valentines Day Relaxation

Stay physically active & eat a healthy diet Do things you enjoy . Learn relaxation techniques. Become content with your situation Count all your blessings, family & friends Don’t dwell on things you cannot change Visualise success and happiness Create to do list for challenges & solutions

For more information on anxiety and stress ask your health care provider about central brampton family health team counselling and social worker servicesOr go to www.camh.ca for detailed resources and services

4. Valentines Day Stop Smoking

One of the best things you can do for your heart is to give up smoking or help a loved one quit.

Smoking is the most preventable cause of premature death.

5. Valentines Day Blood Pressure Check

Rostered Patients Only:

For more information and to book your visit please call

Courteney

905-456-711

Blood Pressure Clinic Healthy Heart

Information Book Follow-up with

doctor as needed. Entry into a Prize Draw

for Home BP Monitor!

Family Health Team BP Check

Friday 14th February 2014 rostered patients are invited to have Blood Pressure checked using the BP TRU machine for an accurate result.

Putting Lifestyle Goals into Action

Example of Lifestyle action plan

Chosen action within healthy fitness range

Checked with doctor using PAR-Q form [ next slide]

Flat safe temperate indoor facility near to home

Suitable time set for duration of activity Morning diary free between 9:00-11:00am

Time to have breakfast and lunch pre and post activity

Week days only when schedule is more certain

Set dates for fixed period of time, can re-evaluate after one month

I shall walk around the Indoor Track at my Community Centre for 45 minutes , for five mornings a week from 14th February to the 14th March 2014

Am I physically fit enough to Exercise?

Your doctor will use this form to clear you to start exercising if you are currently in-active.

RECAP: What can you do to keep your heart healthy?

1. Know Your Number - have your blood pressure checked.

2. Make healthy food choices3. Avoid salt & salty foods4. Increase intake of fruits & vegetables5. Keep your weight within ideal range6. Enjoy regular physical activity7. Reduce your stress levels8. Stop smoking9. Take your medication as prescribed10. Have regular visits with your doctor11. Set yourself a lifestyle action plan