understanding BLOOD PRESSURE 1 in 3 adults have hypertension. 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.  

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

regular exercise & BLOOD PRESSURE Exercise Regularly:   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   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   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   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