Managing your Blood

PressureEMPLOYEE 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

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

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

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

6. 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

Don’t 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!

wellness@weber.edu

Stop into our office in the Wildcat Center 210

Give us a call 801-626-6480

Mail Code: 2801