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Well onTarget offers coaching programs to improve your blood pressure. Access the self-guide program “Improving Your Blood Pressure” to learn how to improve your blood pressure through healthy behaviors like physical activity, healthy eating and stress management. You have three ways to access these online tools:
Life is full of stressful experiences. Stress can raise your blood pressure for a short period. But, chronic stress can weaken your immune system and lead to health problems. Even moderate stress can make other health conditions worse.
While you can’t avoid all stress, there are steps you can take to manage stress before it overwhelms you. To help protect your health and heart, try these tips:
Source: Reduce your stress to protect your heart, Harvard Medical School, 2011
You can’t control a sneeze because it’s an involuntary reflex. Sneezes are your body’s way of getting rid of things it doesn’t like including dust, pollen or smells like cigarette smoke. When an irritant is in your nose, it sends a message to your brain that activates your abdominals, chest muscles, lungs and tongue to force air out of your nose and mouth.
When you're sick and you sneeze, you could pass germs to others. Germs from a sneeze can fly as fast as 100 mph and travel up to 30 feet. Make sure to use a tissue when you sneeze. If one isn't available, sneeze into your elbow.
Source: Why Do We Sneeze?, The University of Vermont Health Network, 2019
Your nose can get red and raw from all the wiping and blowing caused by nasal drip. Consider these simple steps for your runny nose woes:
Source: Runny Nose, Cleveland Clinic, 2023
Check Your Blood Pressure
In 2019, high blood pressure was a primary or contributing cause of death in half a million Americans. It increases the risk for kidney disease, heart attack and stroke.
Often called a ‘silent killer’, high blood pressure usually doesn’t have any symptoms. The best way to monitor your blood pressure is to have it checked regularly and know what your numbers mean.
What is high blood pressure?
Blood pressure normally rises and falls throughout the day, but it can damage your heart and cause health problems if it stays high for a long time. That’s why you should keep an eye on your blood pressure levels.
The two things measured when you take your blood pressure are systolic and diastolic. Levels are categorized as follows:
Normal: systolic less than 120 mmHg and diastolic less than 80 mmHg.
Elevated: systolic 120 -129 mmHg and diastolic less than 80 mmHg.
Stage 1 hypertension: systolic 130 -139 mmHg or diastolic 80 - 89 mmHg.
Stage 2 hypertension: systolic 140+ mmHg or diastolic 90+mmHg
Be sure to check your blood pressure regularly and take any medicine you doctor orders as directed. If you have any side effects, don’t stop taking it without checking with your doctor first.
Sources: High Blood Pressure, Centers for Disease Control and Prevention, 2022
Health Advisors provide extra support after you’ve had a significant health event. They’re available to you at no cost. They may call to help you:
A Health Advisor can also make appointments for you for things like follow-ups and physical therapy. If you see a call from BCBSTX, be sure to pick up or call back. We may be checking in to make sure you’re healing well and understand your treatment plan or to see if you need details about your coverage.
And easier to prepare than you think! Here's a menu for a day of heart healthy eating for the whole family!
Breakfast: Flourless Banana Pancakes with Berry Maple Syrup
There's nothing quite like a pancake breakfast. These banana pankcakes make the most important meal of the day easy and delicious!
Lunch: Lemon Herb Feta Chicken Sliders
Packed with protien and Mediterranean flavors, these ground chicken sliders come together quickly and are perfect for meal prep! Serve with a salad or your favorite heart healthy side.
Dinner: Grilled Salmon with Citrus Tomato Salsa
Your heart (and stomach) will love this light, bright and Omega-3 packed salmon! Keep the grill hot and pair with a side of your favorite grilled veggies and rice.
Dessert: Grilled Peach Vanilla Yogurt Honey Oat Crumble
Heart healthy doesn't mean you have to skip dessert. These low-calorie grilled peaches are the perfect treat to end a day of heart-healthy eating!
Interested in more healthy recipes? Check out the Blue Cross and Blue Shield of Texas digital recipe book.
It goes both ways. What you’re eating can either improve your mood and mental health or trigger feelings of anxiety and depression.
Healthier choices boost your mental health. Pay attention to how the foods you eat make you feel and choose options that will make you feel better.
Avoid:
Do:
The Centers for Disease Control and Prevention recommends a chair rise exercise to improve your lower body strength. The goal is to do this exercise without your hands as you become stronger.
How to do it:
Repeat these steps 10-15 times, taking a small break between repetitions. Start slowly at first and work up to more repetitions.
Recommended Exercise Chair Rise Exercise, Centers for Disease Control and Prevention.