How to Measure Blood Sugar (Glucose) Accurately 

Whether you’ve just been told you have diabetes, or you’ve been living with the condition for a number of years, knowing how to accurately check your blood sugar (also called blood glucose) at home is an important part of managing your condition.

Knowing your blood sugar levels is the first step towards preventing diabetes related complications and improving your overall health. Self-testing your blood sugar at home with a blood glucose meter can tell you what your blood sugar is in real-time. This information is key for guiding your food choices, how much you eat, your activity level, and, if you take insulin, your next dose. It gives you and your doctor useful information for your diabetes management.

It can help you:

  • Identify if your blood sugar levels are high, low, or in-range.
  • Follow your progress in reaching your treatment goals.
  • Show the relationship that diet and exercise have on your blood sugar.
  • Monitor the effectiveness of diabetes medications on blood sugar levels.
  • Understand how factors such as illness or stress can affect your sugar levels.

How is the blood glucose level in your blood determined?

Blood glucose is usually measured in two ways:

  1. Laboratory tests
  2. Personal blood glucose meters

What’s the difference between a home blood glucose test and a lab test?

Home glucometers use a sample of blood from your fingertip (or alternate site), and then analyze the whole blood, including red blood cells, to determine your blood glucose level.

Lab tests typically use blood from a vein in your arm which is then processed to remove red blood cells, so only the plasma is tested.

Are home blood glucose meters accurate?

When choosing your meter, check that it meets the standards approved by your local regulatory body. The Food and Drug Administration (FDA) sets the standards for manufacturers who produce blood glucose meters in the United States, and the International Organization for Standardization (ISO) develops standards on a global scale.

According to the FDA, home glucose meter results are considered clinically accurate if the result is within +/-15 percent of a result obtained from a lab test 95 percent of the time, and within 20 percent of lab measurements 99 percent of the time. For example, a glucose meter result of 100 mg/dL could vary from 85 mg/dL to 115 mg/dL and still be considered accurate.

How Accurate is Dario Glucose Meter?

The Dario blood glucose meter is FDA cleared and as such it meets the FDA standards and exceeds the ISO accuracy standards. We take meter and test strip accuracy very seriously, and our smart blood glucose meters undergo rigorous testing and quality assurance procedures to ensure that our users have the utmost confidence in their accuracy and performance. Dario smart glucose meters are compatible with Android and iOS smartphone devices and are approved for sale by the local regulatory bodies in the United States, Canada, the United Kingdom, European Union countries, Australia, and New Zealand.

How to choose the right blood glucose meter for you

There are many types of blood glucose meters (also called glucometers or blood sugar monitors) available for self-monitoring, and it can be quite a challenge understanding which is the right meter for you. Some meters are very basic and show only your glucose reading, while advanced systems like the Dario blood glucose monitoring system come with multiple features, health coaching, and smart apps designed to help manage your diabetes and other chronic health conditions like high blood pressure, weight management and musculoskeletal problems of the back.

The cost of blood glucose monitors and test strips varies, as does insurance coverage, so you should look at your options carefully and decide what best suits you and your lifestyle before deciding which meter to buy.

How easy is it to switch to a new blood glucose meter?

Choosing a blood sugar meter can seem complicated, but it doesn’t have to be overwhelming. When choosing a meter, it’s important to remember that your first option doesn’t have to be your last. Much like choosing a new car or smartphone, it’s a very personal decision, some people prefer a basic, steady model, and others want to enjoy all the newest features and functionality. At Dario we strive to make your entire diabetes journey the very best experience possible. Our smart app is constantly updated with the most cutting-edge features that are designed to make managing your diabetes easier. And this includes making the move to the Dario blood glucose monitoring system the easiest experience ever. We deliver the Dario meter and test strips directly to your door, and one of our experienced Dario health experts guides you through set up and your first few measurements to make sure you are getting accurate results. You can ask them anything you want – whether it’s about your meter, the app, or your diabetes management – they are here to answer all your questions and show you how to get the best out of the Dario blood glucose monitoring system.

How to check your blood sugar at home for accurate results

When used correctly, over-the-counter blood glucose monitors are usually accurate. It is important that you follow the manufacturers instructions closely and be aware of the following factors to avoid inaccurate meter readings:

  • Test strip care

Test strips can be very sensitive to variables. Always check the expiry date of your test strips before checking your blood sugar, as expired test strips could produce a false reading. Keep your strips in the container they came in, do not mix strips from one container into another, and only use the strips approved for your blood glucose meter. Keep your strips away from heat, moisture, and humidity. Throw damaged or expired strips away and do not use strips on another glucose meter, even from the same company.

  • Extreme temperatures

The accuracy of your blood glucose meter can be affected by extreme temperature or other environmental conditions. Keep your meter and strips at room temperature. Don’t leave them in the car. Check your meter’s guide to see what temperature range your meter is most accurate at. If your hands are cold, wash and hold them under warm water before taking a test to improve blood flow. If it’s a hot day, make sure you are well hydrated before taking a test. Dehydration can cause a spike in your blood glucose levels.

  • Testing in very humid conditions

Humid conditions can affect meter and test strip accuracy. Always remember to close your test strip container after a test and avoid testing in very humid environments like the bathroom.

  • Coding mistakes

Inserting a new pack of test strips into your Dario meter is a simple click and go procedure, but other blood glucose meters may need a code to be entered into the meter before testing with a new batch of strips. Inserting the wrong code can affect the accuracy of the result.

  • Contamination on your skin

Substances on your skin can end up in your blood sample and then onto your test strip. Since meters like Dario use the smallest sized drop of blood possible, just touching something that contains sugar and not washing your hands after can affect your readings. Wash your hands with soap and water and dry them well before handling your test strip and pricking your skin.

  • Too little blood applied to the test strip

The Dario blood glucose meter only needs a tiny 0.3 microliters of blood applied to the test strip, but other meters can require up to 1.5 microliters. If too little blood is applied to the strip, this can cause an incorrect reading.

  • Medications

Taking certain medications that contain acetaminophen (e.g., Tylenol), vitamin C, dopamine, and mannitol may affect your blood glucose meter’s accuracy resulting in false high or low readings.

  • Testing site location and accuracy

Some blood glucose meters allow you to use blood taken from places such as the forearm and palm of the hand. Blood samples from other sites may not be as accurate as fingertip samples when your blood sugar level is rising or falling quickly. If you’re testing your blood sugar using a site other than your fingertip and you think the reading may be wrong, test again using blood from your fingertip.

Check with your meter’s user guide whether alternate site testing is applicable.

  • Stick with one meter

Every meter on the market is different. Manufacturing, chemistry, and calibration processes can differ, even across devices from the same company. If you’re using one meter model in the morning and another at night, your readings can have significant variations.

Blood glucose monitor quality control tests

Quality control test solutions are used to confirm that your meter and test strips are working properly. The solution contains a known amount of glucose that reacts with the chemicals on the meter’s test strip. The result displayed on the meter should fall within the expected range stated on the test strip cartridge label. A result that falls outside of this range may indicate that the system is not performing correctly.

To ensure the accuracy of your meter, you should use the control solution in the following cases:

  • If you drop the meter
  • If the result is inconsistent with the way you feel
  • If you have repeated a test and your blood sugar result is still lower or higher than expected

Always use the control solution recommended for your meter. Contact the manufacturer if your meter isn’t working properly.

Diabetes management made simple

Managing diabetes can be complicated, but it doesn’t have to be. Dario’s blood glucose monitoring system comprises a meter that connects directly into your smartphone and synchronizes with the Dario smart app, bringing you everything you need to succeed at your fingertips. And you can take advantage of our popular membership plans that give you the freedom to test as much as you like – no limitations – with hassle-free, automatic test strip delivery and free refills. All your results are saved in a digital logbook which you can easily share with your healthcare provider, and you have all the additional benefits of a carb counter, weekly progress reports, a vast educational library, and personal health coaching.

Learn more about Dario diabetes management

 


Medical Disclaimer
The articles provided on this website are for informational purposes only. In addition, it is written for a generic audience and not a specific case; therefore, this information should not be used for diagnostic or medical treatment. This site does not attempt to replace the patient-physician relationship and fully recommends the reader to seek out the best care from his/her physician and/or diabetes educator.

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How to lose weight and lower your blood pressure

Losing extra weight is great for your heart and your overall health. If you are overweight, like around 70% of the adults in the United States, you are at a higher risk of increased blood pressure. According to the Framingham Heart Study, excess body weight accounted for about 26% of cases of hypertension in men and 28% in women. If you are carrying your excess weight around your abdomen, you are at a higher risk of developing high blood pressure, heart disease, high cholesterol, and more.

Use a blood pressure monitor to see what your numbers are and measure regularly at home. Hopefully, as the pounds come off, your measurements will improve as well.

Does losing weight feel overwhelming?

The good news is that if you are overweight, even minor weight loss can improve your heart function, vascular health, and metabolism. Losing as little as 5-10% of your body weight can help lower your blood pressure and cholesterol and could reduce your risk of type 2 diabetes.

If you want to assess your weight, try this BMI calculator from the CDC. You can also go scale-free. Measure the circumference around your waist. If you’re over 40 inches for men or 34 for women, it’s time to try to shed a bit. Consult with your doctor about your target healthy waist circumference.

Here are some tried and true strategies for helping you lower your blood pressure and reach your goal weight.

Say yes to these foods

Potassium. Potassium is important for good health. It helps lessen the effect of sodium (salt) in your body and can help lower blood pressure. The average adult should aim to eat 4,700 mg of potassium per day, but you should check with your doctor how much potassium is good for you. Foods rich in potassium include white beans, potatoes, green vegetables, bananas, dried apricots, salmon, and oranges.

Fiber. Consuming fiber helps you lose or maintain weight by promoting a feeling of fullness, reducing insulin, and ensuring bowel regularity. Soluble fiber from oats, beans, lentils, and apples helps balance blood sugar and decreases cholesterol. Insoluble fiber from whole wheat, brown rice, legumes, and other fruits and vegetables promotes bowel regularity. Aim to consume 35 or more grams of fiber per day.

Fruit. Research shows that fruit is a smart choice. The EPIC Heart study found that participants who consumed 8 or more servings of fruits and vegetables every day were 22% less likely to die of heart disease than those who ate 3 or fewer servings. A 2013 study in the American Journal of Clinical Nutrition found that consumption of blueberries and apples reduced the risk of developing type 2 diabetes.

Protein. Eating more protein can help you lose weight and belly fat by altering your weight-regulating hormones, reducing your appetite, and boosting your metabolism.

High-quality protein foods include:

  • Poultry
  • Lean red meat
  • Non-fatty cuts of pork
  • Eggs
  • Beans
  • Legumes
  • Tofu
  • Low-fat dairy
  • Vegetarian meat substitutes

Water-rich foods. Eating foods with high water content can help you lose weight. Water-rich foods are low in calories but can keep you feeling full longer. In many cases, water-rich foods are also high in nutrition. Some of the highest water foods are:

  • Strawberries
  • Cantaloupe
  • Peaches
  • Oranges
  • Zucchini
  • Celery
  • Tomatoes
  • Bell peppers
  • Cauliflower
  • Cabbage
  • Grapefruit

Chocolate. Here’s some good news for chocolate lovers: Eating one to two squares of dark chocolate a day (60-70% cacao) may help to lower your blood pressure! It’s thought that the flavonoids present in dark chocolate help dilate your blood vessels causing lower blood pressure.

Leave these foods on the shelf

Processed food. Although convenient to prepare, processed foods are packed with salt and sugar. Cutting down (or cutting out) processed foods may help lower your blood pressure. Always read the food label to see how much sodium and sugar is listed.

Whole foods are better for you than processed and packaged foods. They offer nutrients like fiber and antioxidants that boost metabolism. For healthier weight management, 85-90% of the foods you eat should come from whole sources like animal protein, seafood, fruits and vegetables, beans, and whole grains.  Try to eat only one processed or packaged food per day to support your weight loss goals.

Refined carbs. Eat fewer refined carbohydrates to promote weight loss. The insulin spike you get after eating refined carbs promotes weight gain and increased fat storage. Insulin is a hormone that encourages the body to store fat. If insulin levels are chronically high, it makes it difficult to lose weight. To reverse insulin resistance, avoid refined carbs like bread, pasta, pastries, sodas, and sports drinks.

Sugary drinks. Soda, fruit juices and sports drinks, as well as other sugary beverages, offer no nutritional value but are high in calories. You can see the calorie count and sugar content of some popular drinks here.

They also cause a sharp spike in blood sugar and insulin, which impact your body’s ability to regulate weight. Instead, stay hydrated with healthy fluids like water, herbal teas, or zero-calorie flavor enhancers on occasion.

Get moving

Physical activity makes your heart and muscles stronger. If your heart doesn’t have to work so hard to pump blood, the force on your arteries decreases, lowering your blood pressure.

Aerobic or cardio exercise burns calories. Not only does aerobic exercise promote weight loss, but it also improves cardiovascular health and mental and emotional well-being. The American Heart Association recommends 150 minutes of moderate activity or 75 minutes of vigorous aerobic activity per week. Popular aerobic exercises include brisk walking, jogging, cycling, swimming, and dancing.

Finding activities you enjoy will make the thought of exercise much more fun! Aim for 30 minutes a day on most days of the week. Can’t stand the gym? No problem. Go dancing, do yoga, hiking, gardening – anything that gets your heart rate up. Pick things you’ll want to do often and make it your healthy habit.

You don’t need an expensive gym membership to get your blood pressure down. Consider these exercises to get your recommended 150 minutes moderate exercise per week:

  • 10 minutes of brisk walking 3 times a day
  • 30 minutes of biking or stationary cycling
  • Hiking on an incline
  • 10 minutes an hour of under desk cycling

Don’t underestimate the value of good sleep

Regularly getting 7-9 hours of high-quality sleep helps maintain healthy weight, makes losing weight easier and can also increase your motivation to exercise. Research shows that insufficient sleep affects your metabolism. Low-quality sleep affects appetite-related hormones and can make you feel hungrier and increase your cravings for high-calorie and high-carbohydrate foods.

A good sleep pattern may help reduce hypertension. Studies have shown that getting less than 7 hours a night on a regular basis may increase the chance of hypertension. Regularly getting less than 5 hours a night is linked to a significant risk of long-term hypertension.

You can do it!

Sometimes you feel like you’re doing everything right, but the numbers on the scale aren’t budging.

If you’re not losing the weight you’d like, take another look at your diet. Are you getting too many calories hidden in junk food, sugary beverages, and alcohol? Should you cut more carbohydrates? Are you drinking enough water and getting enough quality sleep and regular exercise? Speak with a dietitian to identify why your plan isn’t working and find solutions.

Keeping your weight and blood pressure down isn’t easy, but it’s worth it.


Medical Disclaimer
The articles provided on this website are for informational purposes only. In addition, it is written for a generic audience and not a specific case; therefore, this information should not be used for diagnostic or medical treatment. This site does not attempt to replace the patient-physician relationship and fully recommends the reader to seek out the best care from his/her physician and/or diabetes educator.

References

https://www.webmd.com/heart-disease/guide/heart-disease-prevent#:~:text=of%20the%20treatment.-,How%20Is%20Blood%20Pressure%20Related%20to%20Weight%3F,are%20at%20your%20desirable%20weight.

https://mccartyweightloss.com/is-there-a-connection-between-weight-and-high-blood-pressure/#:~:text=High%20amounts%20of%20fatty%20tissue,often%20rises%20as%20weight%20increases.

https://www.callaslimspa.com/blog/why-belly-fat-can-be-so-stubborn/

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8 myths about high blood pressure

There’s a lot of information about high blood pressure floating around out there that isn’t exactly accurate. We’ve debunked 8 common myths, separating fact from fiction, so that you can get the real story.

#1: I feel fine, so I don’t have high blood pressure

There’s a common misconception that if you don’t have any symptoms like nervousness, sweating, and trouble sleeping, you don’t have to worry about your blood pressure. Not true!

About 1 in 3 U.S. adults with high blood pressure aren’t even aware they have it, which is why hypertension (high blood pressure) is often called “the silent killer.” The only way to get visibility into the state of your blood pressure is by checking your numbers with a blood pressure monitor.

Having said that, there are a number of symptoms you may have if your blood pressure is extremely high (this is known as a hypertensive crisis or emergency), including:

  • Bad headaches
  • Blurred vision
  • Chest pain
  • Nosebleeds
  • Confusion or fatigue
  • Blood in your urine
  • Difficulty breathing
  • Irregular heartbeat
  • Pounding in your neck, chest, or ears

Speak with your doctor urgently or go to the emergency room if you have any of the above symptoms.

#2: I’m young! There’s no way I have high blood pressure

Think again! Although there is an increase in hypertension with age because our arteries stiffen as we get older, nearly 1 in 4 adults aged 20 to 44 have high blood pressure. The young are not bulletproof, especially in the case of childhood/early adult obesity, so it’s a good idea to have your doctor check your blood pressure at every visit, even from a young age.

#3: If I don’t add a lot of salt to my food, I’m good to go

Hmmm…not quite. Staying away from the saltshaker is great, but you also need to be aware of the salt, otherwise known as sodium, which is already in the food you eat. Did you know that as much as 75% of the sodium we eat is hidden in processed foods? Get into the habit of checking food labels so you can be aware of what you’re consuming.

Secret sources of sodium include:

  • Processed foods such as sausage, lunch meats, bacon, and ham
  • Dried soup mixes and canned soups
  • Snack foods like pretzels, peanuts, popcorn, and chips
  • Food that is marinated or pickled in brine

#4: High blood pressure is more common in men

The truth is that age plays a role here. Before age 50, men are more likely to have hypertension than women, but post-menopause, the risk for women increases. There are other factors that can lead to hypertension for women, including:

  • Taking birth control pills
  • Being pregnant
  • Being overweight
  • Having relatives with high blood pressure
  • Being African American

#5: If I’m on medication, I don’t need to worry about eating right and exercise

This is wishful thinking, and it seems to be quite popular. According to a study in the Journal of the American Heart Association, people with high blood pressure or high cholesterol seem to be less careful about their lifestyle choices once they are on medication.

Medication is not a magic pill. It’s always important to maintain healthy habits, whether you are taking medication or not. You can get an overview of different types of blood pressure medications here.

#6: Red wine is good for your heart, so the more the better

Not so fast! Drinking too much can raise your blood pressure to unhealthy levels. And the empty calories in alcohol may cause you to put on weight, which you don’t want if you’re managing your blood pressure. If you’re overweight, even a weight loss of 5 pounds can lower your blood pressure, so you want to do everything you can to make sure the numbers on the scale are going down. Alcohol can also interfere with the effectiveness of some blood pressure medications and may even increase some side effects. You can still enjoy the occasional glass of wine or cocktail if you’re managing your blood pressure – just remember to drink in moderation.

#7: My doctor checks my blood pressure, so I don’t need to check at home

According to the American Heart Association, anyone with hypertension should be monitoring their blood pressure at home. Self-monitoring is a great way to keep an eye on your numbers, to see how well your medication is working, and to discover potential complications early. Home monitors like the Dario blood pressure monitor are designed to make monitoring at home easy and efficient. You may even find you like the visibility and control you get from checking by yourself.

#8: If one blood pressure number is in range, it’s OK if the second one isn’t

When you measure your blood pressure, you get two numbers (mmHg). Both numbers matter! Your systolic pressure, the top number, measures the force your beating heart exerts on the walls of your arteries. Your diastolic pressure, the bottom number, measures the force your resting heart exerts on the walls of your arteries. It’s important that you understand your blood pressure numbers so you’ll know what to do if they are out of range.

The facts about high blood pressure

Bottom line: Even if you’re living with hypertension, there is a lot you can do to take control of your heart health. It’s important to educate yourself, consult with your doctor, and talk to others with high blood pressure. That way you’ll find out what you need to know and get helpful tips from reliable sources. Being informed is the way to go!


Medical Disclaimer
The articles provided on this website are for informational purposes only. In addition, it is written for a generic audience and not a specific case; therefore, this information should not be used for diagnostic or medical treatment. This site does not attempt to replace the patient-physician relationship and fully recommends the reader to seek out the best care from his/her physician and/or diabetes educator.

References

https://www.heart.org/en/health-topics/high-blood-pressure/the-facts-about-high-blood-pressure/common-high-blood-pressure-myths

https://www.keckmedicine.org/blog/10-blood-pressure-myths-and-facts/#:~:text=Myth%3A%20The%20signs%20of%20high,you%20have%20symptoms%20or%20not.%E2%80%9D

https://www.webmd.com/hypertension-high-blood-pressure/5-misconceptions-about-hypertension

https://www.rush.edu/news/high-blood-pressure-myths

https://www.cdc.gov/bloodpressure/5_surprising_facts.htm#:~:text=About%201%20in%203%20U.S.,to%20control%20their%20blood%20pressure.&text=Even%20though%20most%20people%20with,condition%20is%20often%20not%20diagnosed.

https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/expert-answers/blood-pressure-medication/faq-20058056#:~:text=If%20you’re%20overweight%2C%20losing,taking%20blood%20pressure%20medication%20completely.

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Exercise to reduce high blood pressure

If you have high blood pressure, or you want to reduce the risk of getting it, exercise is just what the doctor ordered. Physical activity is a great approach to lowering high blood pressure, and you may be surprised to discover how small changes can make a big difference.

Regular physical exercise can reduce your chance of getting high blood pressure (hypertension) by 50% and your chance of stroke by 27 %. You may even be able to take fewer medications. The effects are immediate: One bout of aerobic exercise reduces your blood pressure 5-7 mmHg, and that can last for 24 hours!

Getting started

Sometimes the first step can be the hardest. Let’s look at what to do, how often, and some general guidelines – and hopefully you’ll see that it’s not that daunting.

What does “exercise” mean? Whatever gets you moving! Of course, there is a range of physical activity you can do, from very light to very strenuous, but don’t underestimate the power of all different kinds of movement. Even household tasks like gardening and cleaning have value. Any time you’re off the couch, you are doing good things for your heart. You can get ideas for exercise that is good for lowering blood pressure here.

According to the American Heart Association, your goal should be 150 minutes of moderate activity or 75 minutes of vigorous aerobic activity each week.

What is the definition of “moderate activity”?

  • Can you chat while you’re working out? That probably means you should take it up a notch or two.
  • Can you sing and keep up your pace? That’s another possible indication that you should dial up the intensity.
  • If you can speak briefly while exercising but can’t have a long or comfortable conversation – there’s a good chance that you are on target.
  • Are you running out of breath quickly? Are you having trouble speaking at all? Slow down! You may be working too hard, especially if you are short of breath.

You can also invest in a heart rate monitor if you want to get an accurate picture of your level of exertion.

Tips for success

If you are new to working out, start slowly and add intensity gradually. It’s very important to warm up before working out and to cool down once you’re done. If it’s very warm outside, consider exercising indoors with air conditioning or waiting until the temperature goes down.

Even if you have a desk job, there are things you can do throughout the day to stay active. Stretch and move once an hour, even for five minutes. Take the stairs to colleague’s office or the long way to the water cooler. If you’re working from home, take a break and go to the kitchen for a drink of water.

Sometimes all we need is a little nudge. Try setting a reminder on your Dario App, phone, or computer, or enlist a friend as an exercise buddy for support.

If you have the budget and desire, you can work with a personal trainer. A Dario coach can work with you on an exercise plan as well.

Walking: Your heart’s best friend

Walking is a great way to get your heart rate up and your blood pressure down. It doesn’t cost anything, you can do it at your convenience, and you don’t need anything aside from sneakers.

Discover the many potential health benefits of walking, including:

  • Prevent or manage high blood pressure, heart disease, and more
  • Improve cardiovascular fitness
  • Lose body fat and maintain a healthy weight
  • Reduce stress and tension
  • Improve your mood, memory, cognition, and sleep

Here’s a compelling reason to walk more: research found that people who took more steps daily, as tracked by their watch, had lower blood pressure on average than those taking fewer steps.

Stay motivated! Track your progress. See your number of steps increase as you walk your way to fitness. People who used pedometers got about 30 more minutes a week of moderate to vigorous physical activity, according to a recent study. They were also 66% less likely to have a serious cardiovascular event like a heart attack or stroke. There are lots of apps that you can use as well, including the Dario App.

What to keep in mind when you work out

Exercise makes your blood pressure rise for a short period of time. Generally, this is nothing to worry about, and when you stop the activity, your blood pressure should quickly return to normal. Most people with hypertension should be able to exercise quite safely, but it’s a good idea to speak to your doctor before you start any new physical activity.

If you experience any of the following, stop exercising and call the doctor:

  • Shortness of breath
  • Fast or irregular heartbeats
  • Pain or pressure your shoulder, arm, neck, or jaw
  • Chest pain
  • Lightheadedness, weakness, or dizziness

If these symptoms happen again or persist, seek emergency treatment right away.

Ready, set, go!

Whatever you choose – make it fun. You have a better chance of sticking with something you enjoy. Physical activity really is one of the best things you can do to lower your pressure, so know that every step you take is a step in the right direction.

 


Medical Disclaimer
The articles provided on this website are for informational purposes only. In addition, it is written for a generic audience and not a specific case; therefore, this information should not be used for diagnostic or medical treatment. This site does not attempt to replace the patient-physician relationship and fully recommends the reader to seek out the best care from his/her physician and/or diabetes educator.

References

https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/getting-active-to-control-high-blood-pressure#:~:text=People%20with%20high%20blood%20pressure,your%20healthcare%20professional%20for%20advice.

https://www.webmd.com/hypertension-high-blood-pressure/safe-exercise-tips

https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045206

https://www.acsm.org/blog-detail/acsm-certified-blog/2019/02/27/exercise-hypertension-prevention-treatment

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The best herbs for high blood pressure

Why not explore the benefits of natural herbs to help keep high blood pressure in check? While they can’t replace the pillars of sound nutrition, physical activity, relaxation, and a good night’s sleep, research shows that some herbs are good for high blood pressure. They may have lots of other health benefits as well, so you can’t go wrong and you may even find that you expand your meal repertoire with new flavors!

Note: Because some herbs and spices may interact with blood pressure and blood thinner medications, you should always consult your doctor about whether they are safe for you to use.

Adding the following herbs and spices to your cooking may help reduce blood pressure levels:

Bring on the basil

Yes, your pesto can be good for your heart. This darling of traditional Chinese medicine is a popular ingredient in many cuisines, including Italian, Thai, and Vietnamese. Pair this herb with tomatoes and you’re on the right track for lower blood pressure!

Pass the parsley 

It’s not just for garnish anymore – this super herb deserves its own seat at the table. Did you know that parsley is a powerful natural diuretic (diuretics increase the amount of urine you produce), which can help reduce blood pressure and bloating? Added plus: a single tablespoon of fresh chopped parsley provides more than 70% of the recommended daily intake of vitamin K.

Drink some celery

Celery, including its seeds and as juice, is reputed to help with hypertension. While more evidence is needed, a natural chemical called 3-n-butylphthalide found in celery has been found to lower blood pressure in animals.

Go for the garlic

Studies suggest that garlic is a winner when it comes to your heart health. Garlic can lower blood pressure levels, reduce overall cholesterol, remove plaque from your artery walls, and generally give your entire cardiovascular system a boost.

There are lots of ways to incorporate garlic into your meals. Here’s an easy non-recipe with a big payoff: Cut off the top of the head of garlic, stick the bulb in foil, drizzle on some olive oil, and bake at 400°F until soft – about half an hour. The resulting cloves will be soft, with a mellow flavor. They are great for throwing on top of a low-fat protein, having with whole wheat bread, adding to cherry tomatoes – the options are endless. Garlic is also terrific minced and sautéed in olive oil with onions as a base for soups and sauces. If you can handle raw garlic, try adding it to homemade salad dressings.

Try some thyme

Wow! So many vitamins (A, C, E, and K) and minerals (calcium, potassium, iron, and phosphorus)! No wonder thyme is widely used in traditional medicine.

You can sneak this herb for high blood pressure into lots of dishes. Roast some potatoes with thyme and olive oil, add it to soups for a more robust flavor, and swap it for salt.

Sprinkle on some cinnamon

Try this ancient remedy for relaxing your blood vessels. Add it to tea or coffee for your daily dose or mix it in to your oatmeal. It also works well in savory stews.

Spice it up with ginger

This superfood is widely praised for its many health benefits, including its possible antihypertensive properties. It makes a great addition to stir-fries and soups. Try a tonic of ginger, turmeric, lemon, and hot water. You can find ginger fresh, dried, or in capsules.


Medical Disclaimer
The articles provided on this website are for informational purposes only. In addition, it is written for a generic audience and not a specific case; therefore, this information should not be used for diagnostic or medical treatment. This site does not attempt to replace the patient-physician relationship and fully recommends the reader to seek out the best care from his/her physician and/or diabetes educator.

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4224997/#:~:text=Plants%20high%20in%20eugenol%2C%20a,but%20mechanisms%20involved%20are%20unclear.

https://pubmed.ncbi.nlm.nih.gov/31252093/

https://www.atlantis-press.com/proceedings/icohsst-20/125955536

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6966105/

https://europepmc.org/article/pmc/5059611

https://journals.lww.com/jhypertension/Abstract/2021/04001/EFFICACY_OF_CINNAMON_CONSUMPTION_FOR_REDUCING.956.aspx#:~:text=Cinnamon%20was%20found%20to%20be,reduction%20in%20SBP%20and%20DBP.

https://pubmed.ncbi.nlm.nih.gov/30972845/

 

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The importance of checking blood pressure at home

Blood pressure is the amount of force your heart uses to pump blood around your body. If you have high blood pressure, your heart has to work extra hard to pump the blood around your body, causing a strain on your arteries which can eventually lead to health problems like heart disease, stroke, or heart attack. However, you may not have any warning signs or symptoms that your blood pressure is high. Many people with high blood pressure don’t even know it! By checking your blood pressure regularly, you can lower your risk for cardiovascular disease.

Check your blood pressure at home. Here’s why.

The American Heart Association recommends that anyone with hypertension (high blood pressure) monitor their blood pressure at home. Self-monitoring helps you keep tabs on your numbers, check if your medication is working, and alerts you and your doctor to potential health complications. You may also find that self-monitoring gives you an increased sense of responsibility and control, motivating you to stick with healthy habits like eating right and exercise. If you’re lucky, checking your blood pressure at home may even save you time and money by enabling you to skip a doctor or clinic visit.

Of course, home monitoring is not a substitute for visits to your doctor. It’s a way to see what is happening on a regular basis outside the doctor’s office. Don’t stop or change your treatment plan without talking to your healthcare team first.

How often should you check your blood pressure?

Make measuring your blood pressure a part of your routine. Taking regular readings is a great way to get you closer to reaching your health goals and to see if your treatment is working. While there’s no magic answer to how often you should take your blood pressure, the Mayo Clinic suggests checking your blood pressure as often as twice a day, once in the morning and once in the evening. Sounds like that’s checking your blood pressure too often? You may not need to check as frequently. Consult your healthcare team about what is right for you.

Is it dangerous to take your blood pressure too often?

Members often ask our coaches if it’s bad to check your blood pressure too often. In our experience, everyone is different and there’s really no right and wrong answer when it comes to taking blood pressure too often. Some people are reassured by the routine of measuring regularly each day, while others find the experience challenging. You shouldn’t check too often if it makes you anxious. Stick with the guidelines from your doctor. If you get a high reading, wait five minutes, and check again.

Which blood pressure monitor is right for you?

Here’s what you want to consider when choosing a blood pressure monitor:

  • Cuff size: Go with a monitor that has a cuff that you put on your upper arm. Wrist and finger monitors give less reliable readings. The cuff size is super important! If your cuff doesn’t fit you properly, you may not get accurate blood pressure measurements. Measure the circumference of your upper arm midway between the elbow and the shoulder or check with your healthcare provider about which size is right for you.
  • Cost: Before you buy a blood pressure monitor, see if your insurance covers it.
  • Customer reviews: Do a bit of research. See what people have to say about the monitor you’re thinking of buying.

It’s a good idea to bring your monitor to your next doctor’s appointment, just so they can make sure you’re using it correctly and that the readings are accurate

If you’re interested in the Dario Blood Pressure Monitor, you can learn more here.

When is the best time to measure your blood pressure?

First, you want to find a time when you will be relaxed and won’t be disrupted by work, family, or other commitments. It is best if you can measure at the same time and with the same conditions each day.

Get ready to measure your blood pressure

30 minutes before measuring

  • Don’t smoke
  • Don’t exercise
  • Don’t drink anything with caff­eine

5 minutes before measuring

  • Empty your bladder
  • Find a quiet space
  • Sit still in a chair and rest

Time to measure!

We advise you not to take a measurement when you’re stressed, if it’s noisy, or if you’re cold.

  1. Remove tight-fitting clothing from your upper arm.
  2. Wrap the bottom of the cuff just above the bend of your elbow, against your skin – not over clothing.
  3. Sit on a chair with your feet flat on the floor.
  4. Rest your arm on a table so that the cuff is at the same level as your heart.
  5. Remain still and do not move your fingers or talk during measurement.

Stay on top of your numbers!

Once you get used to monitoring at home, you may find you like seeing your numbers regularly. Over time, you’ll be able to tell how food and exercise affect your readings and make changes in response to what you see. Monitoring at home is a great way to stay on top of your health without having to spend too much time or money. Give it a try and see if it works for you.


Medical Disclaimer
The articles provided on this website are for informational purposes only. In addition, it is written for a generic audience and not a specific case; therefore, this information should not be used for diagnostic or medical treatment. This site does not attempt to replace the patient-physician relationship and fully recommends the reader to seek out the best care from his/her physician and/or diabetes educator.

References

https://www.heart.org/en/health-topics/high-blood-pressure/understanding-blood-pressure-readings/monitoring-your-blood-pressure-at-home

https://www.verywellhealth.com/when-is-the-best-time-of-day-to-check-my-blood-pressure-1764102

https://www.cdc.gov/bloodpressure/measure.htm

 

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Natural ways to lower blood pressure 

Wondering how to reduce blood pressure naturally? You’re not alone! The good news: the best things you can do for your blood pressure are healthy habits that everyone should adopt for a host of reasons.

The Big Four

These four lifestyle choices are the cornerstone of heart health. Do these and you should be golden!

Exercise

Physical activity helps control your blood pressure, manage your weight, strengthen your heart, and lower your stress level. A strong heart, healthy weight, and good emotional health are all good for your blood pressure. If your heart doesn’t have to work so hard to pump blood, the force on your arteries decreases, lowering your blood pressure. The American Heart Association recommends 150 minutes of moderate activity or 75 minutes of vigorous aerobic activity per week. Popular aerobic exercises include brisk walking, jogging, cycling, swimming, and dancing. The key is to find something that you like doing – that way you’ll have a better chance of sticking with it.

Eat right

Your choice of food plays a big part in managing your blood pressure. Here are some general guidelines for what should and shouldn’t be on your plate.

Pass the potassium

Potassium is important for good health. It helps lessen the effect of sodium (salt) in your body and can help lower blood pressure. The United States Department of Agriculture recommends that an adult eating 3,500 mgs of potassium a day may benefit blood pressure, but you should check with your doctor how much potassium is good for you.

3,500 mgs of potassium is easily attainable by eating five servings of fruits and vegetables a day. Foods rich in potassium include white beans, potatoes, green vegetables, dried apricots, salmon, and various kinds of fruit.

Some great choices include:

•  Bananas: Rich in potassium and fiber
•  Berries, especially blueberries: Packed with nitric oxide, a gas that helps increase blood flow
•  Avocados: Great source of calcium, magnesium, and potassium
•  Peaches and nectarines: Rich in potassium
•  Pomegranates: Rich in antioxidants

Say no to sodium

Eating too much salt can make your body retain water which in turn makes your heart work harder. Major culprits of excess salt are canned, packaged, frozen foods, and sauces. Remember, aim for less than 1 teaspoon of salt a day.

To stay healthy, avoid the following:

•  Processed foods like lunch meats, sausage, bacon, and ham
•  Canned soups and dried soup mixes
•  Snack foods like popcorn, pretzels, peanuts, and chips
•  Food that is pickled or marinated in brine (vinegar or lemon juice-based marinades are OK)

Tip: Do not add table salt to your meal, and always read nutrition labels to see how much sodium is in each serving.

Choose your fats wisely

Eating foods that contain saturated fats (animal fats like butter, cream, and meat) raises your cholesterol levels. The American Heart Association recommends replacing saturated fats with unsaturated fats such as walnuts, seeds, plant oils, avocados, and fatty fish like salmon, mackerel, and herring. Eating unsaturated fats as part of a healthy diet will help reduce risk for heart disease.

All about the DASH diet

Want to try to reduce your risk of heart failure by 50%? Check out the DASH diet – Dietary Approaches to Stop Hypertension. Created by the National Institute of Health (NIH) to help lower blood pressure, the DASH diet has many proven benefits. If you want to learn more, we have a DASH starter guide for you as well as tips for grocery shopping, cooking and dining out.

Stop smoking  

This is arguably the simplest way to reduce blood pressure naturally in that you don’t have to do anything. Just don’t pick up that cigarette (and stay away from secondhand smoke). Of course, that is easier said than done. Maybe this stat will help: in the first 20 minutes after you quit smoking, your heart rate and blood pressure recover from nicotine-induced spikes. Talk about instant gratification! After a year of not smoking, you’ve slashed your risk of coronary heart disease by 50%. And so on…15 years of being smoke free and your risk of heart disease is the same as someone who never touched a cigarette. You can learn more about smoking and your blood pressure here.

 

Reduce stress

Finding ways to reduce stress is important not just for your general health, but also for your blood pressure. There are lots of different ways to reduce stress, and it’s important to find what works for you and your lifestyle. Deep breathing exercises, taking a walk, reading a book, listening to music, or watching a comedy are all great stress relievers.

In addition to a heart-healthy diet and regular exercise, many people find yoga and meditation help reduce their high blood pressure. Both are great stress reduction techniques that help relax the body, slow the heart rate, and lower blood pressure. Try incorporating one or both into your daily routine.

With all of life’s competing pressures, it can be challenging to find time for ourselves. However, it’s essential that you designate time for doing things to help you relax. It may help to schedule a slot on your calendar or to set a reminder on your phone. Make it happen!

More Do’s and Don’ts

The four healthy habits above get lots of airtime, and they are super important, but don’t underestimate the power of a good night’s sleep.

Get some sleep – Yes, really!

A good sleep pattern may help reduce hypertension. Studies have shown that getting less than 7 hours a night on a regular basis may increase the chance of hypertension. Regularly getting less than 5 hours a night is linked to a significant risk of long-term hypertension.

Research also shows that insufficient sleep affects your metabolism. Low-quality sleep affects appetite-related hormones and can make you feel hungrier and increase your cravings for high-calorie and high-carbohydrate foods. Regularly getting 7-9 hours of high-quality sleep helps maintain healthy weight, makes losing weight easier and can also increase your motivation to exercise.

Looking for more natural remedies to lower blood pressure? Give these a try.

Cut back on caffeine

Caffeine may cause a brief but significant increase in your blood pressure. It’s unclear why caffeine causes this spike. Studies show that 200–300 mg of caffeine from coffee — approximately 1.5 – 2 cups — resulted in an average increase of 8 mm Hg and 6 mm Hg in systolic and diastolic blood pressure. If you have high blood pressure, consult with your doctor about what is right for you.

Think before you drink

Excessive drinking can raise blood pressure to unhealthy levels. Alcohol’s empty calories will not do your waistline any favors. Alcohol can also interfere with the effectiveness of, and increase the side effects, of some blood pressure medications. If you enjoy the occasional glass of wine or cocktail and you have high blood pressure, remember to drink in moderation to protect your health. For healthy adults, that means up to one drink a day for women and up to two drinks a day for men. A drink is 12 ounces of beer, 5 ounces of wine, and 1.5 ounces of 80-proof distilled spirits.

 

Monitor your blood pressure at home

 The Mayo Clinic recommends monitoring your blood pressure at home as one way of controlling your blood pressure naturally. Taking regular readings is a great way to get you closer to reaching your health goals. Make sure you use a credible and FDA cleared blood pressure monitor like Dario.

5 more foods for lowering blood pressure 

These recommendations are super-specific. See if they work for you.

  • Dark chocolate with at least 70% cocoa
  • Beet juice
  • Garlic
  • Probiotics like yogurt, kombucha, and sauerkraut
  • Skim milk

 

Ready to control your blood pressure naturally?

You don’t need to do it all at once, of course. Choose a few changes each week that are realistic for you to implement. Try a new food or gym class. Listen to a mindfulness podcast or watch your favorite show. Commit to a certain number of hours of sleep. It all helps!


Medical Disclaimer
The articles provided on this website are for informational purposes only. In addition, it is written for a generic audience and not a specific case; therefore, this information should not be used for diagnostic or medical treatment. This site does not attempt to replace the patient-physician relationship and fully recommends the reader to seek out the best care from his/her physician and/or diabetes educator.

References

https://www.forbes.com/health/healthy-aging/how-to-lower-blood-pressure/#scrollto_12_natural_ways_to_reduce_high_blood_pressure_section

https://www.webmd.com/hypertension-high-blood-pressure/ss/slideshow-hypertension-low-bp-foods

https://khealth.com/learn/hypertension/drinks-for-high-blood-pressure/.

 

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