Monitoring Your Blood Pressure

Did you know?

About 25% of adult Canadians have high blood pressure.

What does this mean?

As we age our blood vessels narrow and harden. Atherosclerosis is a common condition in which plaque, made up of cholesterol, fatty substances and other deposits line the inner artery wall.


What Can I do?

Hypertension can be caused by many controllable factors including obesity, lack
of physical activity, salt intake, alcohol intake, and stress. As we age we become
increasingly vulnerable to high blood pressure.

High blood pressure can cause heart disease, stroke, dementia and kidney disease.

BIOS is here to help!

By closely monitoring your blood pressure and making a few lifestyle changes, high blood pressure can be controlled.


Cardiovascular exercise like walking, swimming, and cycling can help lower your blood pressure. Sports are a great way to reduce stress and get cardiovascular exercise. Start
with 20 minutes a day and work yourself up. Your goal should be to exercise 2.5 hours or more a week.


Your diet is a key component in maintaining healthy blood pressure. Avoiding processed foods is a good first step to reduce your sodium and saturated fat intake. Try incorporating some heart healthy foods into your diet including dark
berries, leafy greens, lean meats, beans and legumes. Look into the “DASH” diet.

Monitoring at home 

Monitoring your blood pressure at home is a crucial step on your path to healthy blood pressure levels. Experts have found that frequent measurements at home provide a very accurate understanding of a person’s average blood pressure, often more reliable than at the doctor’s office. Tracking and reviewing home readings with your doctor is a great way to monitor your progress.