Health Tips for June 25

Health Tip: Check Blood Pressure at Home

Blood pressure can change frequently based on recent exercise, foods you've eaten, or changes in stress levels.

Here are suggestions for monitoring your blood pressure at home, courtesy of the American Heart Association:

* Take a measurement of your upper arm, and buy a blood pressure cuff that's the right size.
* At least 30 minutes before taking your blood pressure, avoid smoking, caffeine and exercise.
* Sit in the proper position, with your back straight and supported, and your feet flat on the floor. Place your lower arm on a flat surface with your upper arm at the level of your heart.
* Read the instructions on how to apply and use the cuff. Or ask your doctor to show you how.
* Take two to three readings at the same time each day, and wait at least one minute between readings. Always record all results.

Health Tip: Get Needed Vitamins and Minerals

A diet rich in vitamins and minerals is an important part of staying healthy and feeling well.

Here is a list of important vitamins and minerals to include in your diet, and how to get them, courtesy of the American Academy of Family Physicians:

* Calcium, which is found in yogurt, cheese, milk and other dairy products; sardines, salmon and perch; soybeans and white beans; spinach and oatmeal.
* Potassium, which is found in sweet potatoes, seafood, fruits including bananas, peaches and honeydew; beans and dairy products.
* Magnesium, which is found in vegetables, bran, beans, tofu, brown rice and nuts.
* Vitamin A, which is found in the meat organs such as liver and giblets; vegetables such as pumpkin, sweet potatoes and spinach; and cantaloupe.
* Vitamin C, which is found in oranges, grapefruit, kiwi, strawberries, cantaloupe, guava and papaya; and vegetables such as red and green peppers, broccoli, cauliflower, and sweet potatoes.
* Vitamin E, which is found in nuts and seeds, turnip greens, peanut butter and spinach.