American Indian and Alaska Native People

Keepers of Wisdom To
Strengthen the Hearts

Keep the harmony within you-check your blood pressure!

Strength, wisdom, and good health are American Indian birthrights. Our elders taught us many healthy ways that were practiced for many generations. Over time, some healthy traditions have been traded for unhealthy ways that increase the chances of getting some diseases.

Heart disease is the leading cause of death for American Indians and Alaska Natives today. Knowing your blood pressure can help you prevent heart disease.

High blood pressure can cause stroke, heart attack, kidney disease, and blindness. You can have high blood pressure and not even know it.

Tips to lower your blood pressure:

Watch your weight and stay active

• Lose weight by eating less and being physically active. Walking is good for all ages even if you don't need to lose weight. Start slowly. Work up to at least 30 minutes each day.

Eat healthy

• Use the food label to choose foods lower in sodium. Spice your food with paprika, pepper, lemon, onion, and garlic. Try not to add salt to your food at the table.
• Choose a diet rich in vegetables, fruits, grain products, and low-fat dairy products.

Keep In Mind:
Drinking alcohol may raise your blood pressure.

If you have high blood pressure, you may also need to take medicine.

Go to your doctor or local health clinic. Have your blood pressure checked at least once a year. Check it more often if you have high blood pressure.

NATIONAL INSTITUTES OF HEALTH
National Heart, Lung, and Blood Institute
Bethesda, Maryland

Indian Health Service
U.S. Department of Health and Human Services
Washington, D.C.