Blood Pressure Tips and Assessment
Hypertension Risk Assessment
According to The Centers for Disease Control and Prevention, approximately one in three American adults suffer from high blood pressure or hypertension. Sometimes referred to as the “silent killer” with no noticeable symptoms or warning signs, high blood pressure can increase your chance of heart disease, stroke and other serious health issues. Are you at risk for high blood pressure? Complete our online questionnaire and a health care professional will contact you.
Complete this online self-assessment to help determine if you should seek medical treatment. Once completed, a health care professional will contact you.
Tips to Control Your Blood Pressure
According to the American Heart Association, high blood pressure increases your risk of heart attacks and congestive heart failure. The following outlines 10 things you can do in your daily life to help control your blood pressure.
1. Know your ideal weight range and stay within it.
Being overweight increases your risk of developing high blood pressure.
2. Avoid using a lot of salt in your food.
Heavy sodium consumption can increase your blood pressure, which can lead to hypertension and ultimately heart disease.
3. Include fruits, vegetables and whole-grain, high-fiber foods in your diet.
Foods rich in potassium, magnesium and fiber, yet low in sodium, can positively affect blood pressure.
4. Exercise regularly.
Physical activity 30 to 60 minutes a day can actually lower your blood pressure.
5. Control alcohol intake.
Reducing or eliminating alcohol consumption can improve blood pressure levels. For women, one drink daily is acceptable. For men, two drinks daily are acceptable.
6. Limit caffeine intake.
Caffeinated drinks, such as coffee, tea and sodas, can temporarily raise blood pressure. Should you continue to drink caffeinated beverages throughout the day, your blood pressure will remain elevated.
7. Quit smoking.
Tobacco products can temporarily increase your blood pressure. Should you smoke frequently throughout the day, your blood pressure will remain raised.
8. Minimize stress levels as much as possible.
Similar to alcohol, tobacco and caffeine, stress can temporarily increase your blood pressure. If reducing or eliminating your stress factors isn’t an option, determine healthier ways to better cope with the stress.
9. Know your family history.
Having one or more close family members with high blood pressure increases your chances of developing high blood pressure.
10. Know your blood pressure.
Have it checked regularly — at least annually. For a free blood pressure check, contact the Phoenix Heart Center.
For more information, please contact us.