understanding BLOOD PRESSURE Know Your Risks 1 in

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 3 rd leading cause of preventable death in the US after cancer and heart disease.

understanding BLOOD PRESSURE Know Your Numbers: GOOD Less than 120/80 mm. Hg BORDERLINE 120/80 - 140/90 mm. Hg HIGH Above 140/90 mm. Hg SEVERE Above 160/100 mm. Hg (SEEK MEDICAL ATTENTION)

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.

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.

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.

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