Do I Have High Blood Pressure?
High blood pressure really doesn’t have any noticeable symptoms. A health professional can check your blood pressure. Your blood pressure rises with each heartbeat and falls when your heart relaxes between beats. While blood pressure can change from minute to minute with changes in posture, exercise, stress or sleep, it should normally be less than 120/80 mm Hg (less than 120 systolic AND less than 80 diastolic) for an adult age 20 or over. About one in three U.S. Adults has high blood pressure, so it’s important to get several readings regularly, especially as you age. AW Health Care has professional caregivers here that can check your blood pressure.
What Can I Do About It?
There are things you can do to help lower your blood pressure. Here are some!
Lose weight…even 10 pounds will reduce blood pressure. Men are at risk if their waist measurement is greater than 40 inches. For women, it’s 35 inches.
Exercise Regularly…at least 30 minutes per day will do it. Try something easy, like walking, cycling or swimming
Eat healthy…add more fruits, vegetables and whole grains. Watch your salt intake. Limit sodium to 2,300 milligrams per day or less.
Limit alcohol and caffeine. Don’t smoke.
Reduce your stress…spend time with friends and family
What’s So Bad About High Blood Pressure?
High blood pressure is known as the “silent killer” because there are no symptoms. But high blood pressure can lead to stroke, and can damage the heart and coronary arteries causing heart attack, heart disease and congestive heart failure.
July is National Blueberry Month
What a great fruit! There are 83 calories in one cup of blueberries. They are great in oatmeal, on waffles and you can even make a blueberry smoothie. In just one serving of blueberries you can get 14 mg of Vitamin C…almost 25% of your daily requirement. Blueberries are a good source of fiber and an excellent source of manganese. Manganese is important in bone development and in converting proteins, carbohydrates and fats into engery. And according to the U.S. Department of Agriculture (USDA), blueberries are tops in antioxidants that can reduce cancer risk.
Very Blueberry Smoothie
- ¾ cup skim milk
- 2 cups blueberries
- 1 carton 14 fl. oz. vanilla frozen yogurt
In blender, combine all ingredients, blend at medium speed 30 to 40 seconds till smooth. Serve immediately! Wow…is that good!
Blueberries are food that is good for you and good tasting too!
Happy Fourth of July