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Understanding Blood Pressure: Know Your Numbers for a Healthier Life

High blood pressure, or hypertension, affects 1 in 3 adults and is a silent killer. Learn how to manage your risks by understanding your numbers. Regular exercise, stress management, and dietary changes are key. Learn how to lower your blood pressure and reduce your risk of serious health issues.

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Understanding Blood Pressure: Know Your Numbers for a Healthier Life

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  1. understanding BLOOD PRESSURE • Know Your Risks: • 1 in 3 adults have hypertension. • High blood pressure is often asymptomatic which is why it’s called the silent killer. • Hypertension is the 3rd leading cause of preventable death in the US after cancer and heart disease.

  2. understanding BLOOD PRESSURE Know Your Numbers:

  3. regular exercise & BLOOD PRESSURE • Exercise Regularly: • Cardiovascular exercise like jogging, walking, and cycling help lower blood pressure. • 30-60 minutes of moderate-intensity exercise can lower blood pressure 4-9 mm/Hg.

  4. regular exercise & BLOOD PRESSURE • Stress Less: • Just 10 minutes of practicing stress management can slow heart rate and lower blood pressure. • Slow, deep abdominal breathing can reduce stress and lower blood pressure. • Chronic stress can increase your risk for anxiety, weight gain, poor digestion, and heart disease.

  5. dietary changes & BLOOD PRESSURE • Eat Less Sodium: • 1,500 mg (.5 teaspoon) for adults over 50, African Americans, those with high blood pressure, diabetes, or kidney disease. • 2,300 mg (1 teaspoon) for all other adults. • Limit packaged, canned, and processed foods.

  6. dietary changes & BLOOD PRESSURE • Focus on Foods High In: • Magnesium- leafy green vegetables, nuts, seeds, legumes and beans • Calcium- low fat dairy products, leafy green vegetables, salmon and other fish • Potassium- bananas, fruit, mushrooms, squash, spinach, and beans

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