HealthyLife Articles

Tag: blood pressure

Home Medical Tests

Medical Exams

Home medical tests let you check for and monitor health conditions at home.

Self-Testing Kits

* Diagnose when conditions are or are not present. These include kits that test for blood cholesterol level and blood in the stool.

* Monitor a chronic condition. These include kits that test for blood sugar levels and blood pressure readings.

The U.S. Public Health Service and the Food and Drug Administration (FDA) give tips for safe and proper use of self-testing kits. (Each of these does not apply to all tests.)

* Don’t buy or use a test kit after the expiration date.

* Follow storage directions on the label.

* Note special precautions, such as not eating certain foods before testing.

* Study the package insert. First, read it through to get a general idea of how to perform the test. Then, go back and review the instructions and diagrams until you fully understand each step.

* Know what the test is meant to do and what it doesn’t do. Tests are not always 100% accurate.

* Some test results rely on comparing colors. If you’re colorblind, ask someone who is not colorblind to help you read the results.

* Follow instructions exactly. Don’t skip a step.

* When you collect a urine sample, use a sterile or clean container.

* Some steps need to be timed. Use a watch or clock with a second hand.

* Note what you should do if the results are positive, negative, or unclear.

* If something is not clear, don’t guess. Call the “800” number on the package or call a pharmacist for information.

* Keep test kits that have chemicals out of the reach of children. Discard away used test materials as directed.

© American Institute for Preventive Medicine

January 23, 2026
Potassium: Why You Need It

HEALTHY EATING

Potassium is an important mineral that the body needs for various functions. But many people don’t get enough potassium in their diet. And people who take certain diuretic medicines may have low levels, too.

Why do I need potassium?

When potassium levels are low, a person may have:

* High blood pressure and stroke: Low potassium raises the risk of having high blood pressure, especially when a person eats high amounts of salt (sodium). High blood pressure is a major risk factor for heart attack and stroke.

* Kidney stones: Low potassium levels can take calcium out of the bones. This causes calcium to come out in the urine, which can lead to kidney stones. Kidney stones can be painful and sometimes require procedures or surgery to remove.

* Bone weakness: Potassium strengthens bones. Without it, bones may be weaker and more likely to break.

* Muscle weakness

* Heart rhythm problems, known as arrhythmias

Food sources of potassium

A healthy diet can help you get the right amount of potassium. These foods are good sources:

* Leafy greens, such as spinach and kale

* Vegetables like peas, cucumbers, squash and broccoli

* Root vegetables, such as potatoes, sweet potatoes and carrots

* Fruit from vines, such as raspberries, grapes and blackberries

* Citrus fruits, such as oranges and grapefruit

* Fruits, such as dried apricots, melon, raisins and bananas

* Legumes, such as beans and lentils

* Milk and yogurt

* Meats, poultry and fish

How much potassium you need

It’s usually best to get your potassium through a healthy diet. Don’t take potassium supplements unless your doctor recommends it. Most people need 2,600-3,400 milligrams (mg) of potassium every day.

People who have chronic kidney disease may need to lower their potassium intake. This is because the kidneys help get rid of excess potassium. Ask your doctor about your potassium intake if you have kidney disease.

Most people can get a proper balance of potassium and other minerals through their diet. Ask your doctor before making any major diet changes.

Sources: National Institutes of Health, U.S. National Library of Medicine

© American Institute for Preventive Medicine

January 23, 2026
Quick Facts About Sodium

HEALTHY EATING

Everyone needs some sodium. It helps with the body’s fluids, muscles and nerves. But most people eat too much. Here’s why cutting back can do you some good:

Eating less sodium can lower the risk of a heart attack, heart failure, stroke and kidney disease.

If people lowered sodium intake to 1,500 mg per day, fewer people would die of heart disease. Up to 1.2 million people could be saved over the next 10 years.

About 70 percent of people’s sodium comes from processed foods like chips, cookies and crackers, not the salt shaker!

Source: American Heart Association

© American Institute for Preventive Medicine

January 23, 2026
When Blood Pressure Is Low

MEDICAL NEWS

High blood pressure gets a lot of attention. But low blood pressure can cause health problems as well.

If blood pressure is too low, your organs will not receive enough blood. This can quickly become dangerous. While a one-time low blood pressure reading is not usually concerning, a doctor should address chronic low blood pressure that occurs with other symptoms.

Symptoms

The normal range for blood pressure is between 90/60 mm/Hg to 120/80 mm/Hg. However, some people naturally have lower blood pressure than others. Low blood pressure is a problem when accompanied by any of these symptoms:

* Feeling dizzy or lightheaded

* Nausea or vomiting

* Blurry vision

* Confusion

* Fainting

* Fatigue

* Weakness

* Clammy, pale skin

* Rapid, shallow breathing

* Sleepiness

* Depression

Causes

Low blood pressure can be a sign of a problem that needs to be addressed right away. Causes may include:

* Severe allergic reaction

* Sudden loss of blood volume due to dehydration, injury, or internal bleeding

* Septic shock caused by infection impacts the blood vessels causing blood pressure to drop

* Heart problems such as heart attack or changes in heart rhythm, which may prevent the heart from pumping blood efficiently

* Certain medications or substances can lower blood pressure

* Orthostatic hypotension which is temporary and happens when you change position quickly

* Endocrine or hormone imbalances

Treatment

If you have low blood pressure, your doctor is your best resource for treatment. Depending on the specific cause, treatment may include:

* Changing or switching medications if recommended by your doctor

* Drinking more fluids to stay well hydrated

* Moving slowly when going from sitting to standing

* Wearing compression socks to prevent blood from pooling in the legs

* Medicines to increase heart strength and improve blood pressure

* Avoiding alcohol

* In severe cases, receiving blood through an IV

© American Institute for Preventive Medicine

January 23, 2026
Salt Can Shake Up Your Health

Nutrition

This is one flavor enhancer you should do without.

Too much salt and sodium can lead to or worsen high blood pressure which raises the risk for heart disease and stroke. What is too much?

* More than 1,500 mg of sodium per day, or only half a teaspoon of salt, if you are over the age of 51, African American, or if you have high blood pressure, diabetes, or chronic kidney disease

* More than 2,300 mg of sodium a day for all others

Where’s the salt and sodium?

Table salt, of course. One teaspoon of salt (sodium chloride) has about 2,300 milligrams of sodium. But most of the sodium eaten comes from processed, packaged, and restaurant foods. The Centers for Disease Control and Prevention (CDC) found that about half of the sodium people eat comes from ten types of foods:

* Breads and rolls

* Cold cuts and cured meats

* Pizza

* Poultry

* Soups

* Sandwiches

* Cheese

* Pasta dishes

* Meat dishes

* Snacks

Shake Salt Out of Your Diet

Before refrigeration, salt served as a valuable way to preserve food. Unfortunately, in some people, high-sodium diets are linked to high blood pressure and an accumulation of fluid, called edema. (Salt is 40 percent sodium and 60 percent chlorine. Together they form sodium chloride.)

The taste for salt is acquired, not inborn. So it’s possible to wean yourself off salt with no ill effects. We’ve already suggested you make salt-free soups. Here are some other ideas.

* Put away your salt shaker, and forget about using it while cooking or at the table.

* Use less seasoned salt, soy sauce, barbecue sauce, and other salty condiments.

* Buy only unsalted varieties of snack foods.

* Avoid foods prepared with salt brine like pickles, olives, or sauerkraut.

* Limit foods like smoked fish, kippered herring, anchovies, sardines, and caviar.

* Prepare meals from fresh ingredients instead of relying heavily on commercial products that contain salt or other sodium compounds.

* When dining out, ask that foods be made to order, with no salt.

Assault on salt tips:

* Remove the salt shaker from the table. If you’ve been used to the taste of salt, give yourself time to adjust to the missing flavor.

* Buy fresh, rather than packaged and processed foods.

* Eat more home-prepared meals and less fast food, take-out, and restaurant meals.

* When you eat out, ask that salt not be added to your foods.

* Use little or no salt when cooking. Kosher salt and sea salt count.

* Read nutrition labels closely. Choose foods with the words “low sodium” or “no salt added.”

* Go easy on condiments, such as soy sauce, pickles, olives, ketchup, and mustard. Use ones lower in sodium.

Action Step

Spice up your life without salt. Use seasonings, such as bay leaf, marjoram, curry powder, garlic, and lemon juice for your meats. Add cinnamon, cloves, dill, rosemary, and tarragon to your vegetables.

© American Institute for Preventive Medicine

January 23, 2026
6 Healthy Heart Numbers

Heart & Circulation Problems

To lower your risk of heart disease, aim for these target numbers*:

1. Blood pressure – less than 120/80

2. Body mass index (BMI) – 18.6 to 24.9. Find your BMI atcdc.gov/healthyweight/assessing/bmi/index.html.

3. Fasting blood glucose – less than 100

4. Fasting blood triglycerides – less than 150

5. Total blood cholesterol – less than 200

6. Waist measurement of:

– 40 inches or less if you are a man

– 35 inches or less if you are a woman

* Discuss your target heart numbers with your doctor. Together, develop a plan to reach your goals.

Take Action: Lower Your Heart Disease Risk

1. If you smoke, quit. Don’t give up trying!

2. Eat healthy foods, including fruits and vegetables and limit others, such as saturated fats and added sugars.

3. Do regular exercise. Aim for at least 150 minutes of moderate activity and two sessions of strength training each week.

4. Take your medications as prescribed to reach and maintain your target numbers.

© American Institute for Preventive Medicine

January 23, 2026
Know Your Health Numbers

General Health Conditions

Track and control your blood pressure and blood levels for cholesterol, triglycerides, and glucose. Discuss with your doctor what your target numbers should be based on your personal health and risk factors.

© American Institute for Preventive Medicine

January 23, 2026
Protect Your Heart

Heart & Circulation Problems

Wondering about your heart health? Look at your waist. Excess belly fat is linked to higher blood pressure and unhealthy blood lipid levels. For starters, adopt a heart-healthy diet of lean proteins, beans, lentils, veggies, fruits, and whole grains, and exercise regularly to reduce your heart disease risks. In fact, many heart-shaped fruits and vegetables are great sources of antioxidants, which help reduce your risk for heart disease and some cancers. Examples include strawberries, apples, raspberries, and bell peppers.

Be More Earth-Friendly

Reducing red meat in your diet is good for you and the earth. Beef production, far more than chicken or pork, has had a significant impact on the environment. A good first step is to adopt “Meatless Mondays.”

© American Institute for Preventive Medicine

January 23, 2026
Take Control Of Your Blood Pressure

General Health Conditions

Getting older, having a family history of high blood pressure (HBP), and being African American are risk factors you cannot control. Lower risk factors for HBP that you can control.

Action Step:Get your blood pressure checked at every office visit or at least every two years.

© American Institute for Preventive Medicine

January 23, 2026
5 Numbers You Need To Know By Heart

SELF-CARE CORNER

Pass codes, phone numbers, social security numbers, clothing sizes and addresses. We all have a lot of numbers in our heads, but heart experts at The Ohio State University Wexner Medical Center say there are 5 more numbers you need to know. These are the numbers your doctor will use to assess your risk for getting heart disease.

1.Blood pressure.This is the force of blood against the walls of the arteries. It’s measured as two numbers-the systolic pressure, as the heart beats, over the diastolic pressure, as the heart relaxes between beats. A normal blood pressure is under 120/80. Talk to your doctor if it is higher than that. Simple lifestyle changes can help you lower your blood pressure and potentially avoid taking medication.

2.BMI.This measures your weight for your body surface area. It is used as a reliable indicator of body fatness for most people. Use an online calculator to assess your risk. Search for “BMI” atwww.nhlbi.nih.gov.

3.Waist circumference.Fat that is carried around the abdomen increases the risk of heart disease and type 2 diabetes. Measure your waist at the belly button, not where your clothing waistband sits. Women should be less than 35 inches and men should be less than 40 inches at the waist.

4.Cholesterol.While the body makes all of the cholesterol it needs, it is also found in animal sources of food. High cholesterol can lead to heart disease and build-up of plaque in the arteries. Know your total cholesterol number and your low-density lipoprotein, or LDL, number. That’s the bad cholesterol that can cause problems. A healthy cholesterol number is below 200. A healthy LDL number is below 130, 100, or 70 depending on your heart disease risk.

5.Blood sugar.This reading tells doctors how much glucose is in the blood. High levels of blood glucose cause diabetes, which increases the risk for cardiovascular disease. A healthy fasting blood sugar number is under 100 after not eating for 8 hours.

© American Institute for Preventive Medicine

January 23, 2026