Health Tips:Ten Tips To Help You Control Your High Blood Pressure
Make sure your blood pressure is under 140/90 mm Hg. If your systolic
pressure (the top number) is over 140, ask your doctor what you can do
to lower it.
2. Take your high blood pressure medicine, if prescribed, every day. If you have questions, talk to your doctor.
3. Aim for a healthy weight. If you are overweight or obese, carrying
this extra weight increases your risk of high blood pressure. One way to
determine if you need to lose weight is to find out your body mass
index or BMI. If your BMI is above the healthy range (i.e., 25 or
greater), or if your waist measurement is greater than 35 inches (women)
or 40 inches (men) you probably have excess abdominal weight and you
may benefit from weight loss especially if you have other risk factors.
Talk to your doctor to see if you are at increased risk for high blood
pressure and need to lose weight.
4. Increase your physical
activity. Do at least 30 minutes of moderate activity, such as walking,
most days of the week. You can do 30 minutes in three 10-minute
5. Choose foods low in salt and sodium.
Most Americans should consume no more than 2.4 grams (2,400 milligrams)
of sodium a day. That equals 6 grams, about one teaspoon of table salt a
day. For someone with high blood pressure, the doctor may advise less.
6. Read nutrition labels. Almost all packaged foods contain sodium.
Every time you prepare or eat a packaged food, know how much sodium is
in one serving.
7. Keep a sodium diary. You may be surprised at
how much sodium you consume each day and the diary will help you decide
which foods to decrease or eliminate.
8. Use spices and herbs instead of salt to season the food you prepare at home.
9. Eat more fruits, vegetables, grains, and low-fat dairy foods.
10. If you consume alcohol at all, consume moderate amount or restrict.