Blood pressure management is an essential aspect of maintaining overall health, especially as we age. Consistently high blood pressure can lead to serious health complications such as heart disease, stroke, and kidney failure. In this article, we will discuss the importance of monitoring blood pressure, lifestyle changes that can help you manage it, and how to use our free printable blood pressure log template to keep track of your readings.

Understanding Blood Pressure: The Basics

Blood pressure is the force of blood against your artery walls as your heart pumps it around your body. It is measured in millimeters of mercury (mmHg) and is recorded as two numbers: systolic pressure (the higher number) and diastolic pressure (the lower number). The American Heart Association classifies blood pressure levels as follows:

  • Normal: Systolic < 120 mmHg and Diastolic < 80 mmHg
  • Elevated: Systolic 120-129 mmHg and Diastolic < 80 mmHg
  • Hypertension Stage 1: Systolic 130-139 mmHg or Diastolic 80-89 mmHg
  • Hypertension Stage 2: Systolic ≥ 140 mmHg or Diastolic ≥ 90 mmHg

Lifestyle Changes to Manage Blood Pressure

There are several lifestyle changes that can help you manage your blood pressure effectively:

  1. Maintain a healthy weight: Excess weight can cause your heart to work harder, increasing your blood pressure. Losing even a small amount of weight can help lower your blood pressure.
  2. Eat a balanced diet: Incorporate fruits, vegetables, whole grains, lean protein, and low-fat dairy into your diet. Limit your intake of saturated fat, trans fat, and sodium.
  3. Exercise regularly: Aim for at least 30 minutes of moderate-intensity aerobic activity most days of the week to help lower your blood pressure.
  4. Limit alcohol intake: Drinking alcohol in moderation (up to one drink per day for women and two drinks per day for men) can help keep your blood pressure in check.
  5. Manage stress: Practice relaxation techniques such as deep breathing, meditation, or yoga to help manage stress and reduce your blood pressure.

Prescription Medications

If lifestyle changes alone are not enough to manage your blood pressure, your healthcare provider may prescribe medications. These may include diuretics, angiotensin-converting enzyme (ACE) inhibitors, calcium channel blockers, beta-blockers, and angiotensin II receptor blockers (ARBs). It's essential to discuss your medication options with your healthcare provider and follow their recommendations.

Complementary Medicine

Some natural remedies may help lower blood pressure, particularly if you have pre-hypertension. These include garlic, magnesium, fish oil, and stress control and relaxation techniques. However, it's crucial to discuss any herbal remedies with your healthcare provider to avoid potential side effects or medication interactions.

Monitoring Your Blood Pressure with Our Free Printable Log Template


Regularly monitoring your blood pressure can help you and your healthcare provider identify trends and make informed decisions about your treatment. Download our free printable blood pressure log template to easily record your readings and keep track of your progress.

The log includes space for the date, time, systolic and diastolic readings, and any notes you'd like to add, such as medication changes or how you were feeling at the time of the reading. Bring your completed log to your healthcare appointments to discuss your blood pressure management with your doctor or pharmacist.

At Drug Mart Pharmacy, we are committed to helping you take control of your health. Managing your blood pressure is a crucial aspect of maintaining a healthy lifestyle. By making lifestyle changes, seeking medical treatment when necessary, and using our free printable blood pressure log template, you can take control of your blood pressure and work towards a healthier future. Visit Drug Mart Pharmacy for more health tips and resources, and don't hesitate to consult with our knowledgeable pharmacists about your blood pressure concerns. We're here to support you on your journey to better health.