Ten Tips To Help You Control Your High Blood Pressure
1. Make sure that your blood pressure is under 140/90 mm Hg. If your systolic pressure (the top number) is over that 140, ask your doctor what that you can do to reduce it.
2. Take your high blood pressure for using a medicine, if prescribed, by every day. If you have any questions, immediately talk to a doctor.
3. Aim for a healthy weight. If you are an overweight or obese, carrying this an extra burden that increases your risk for high blood pressure. One way to determine if you need to lose weight and find the best way for your body mass index or BMI. If your BMI is above the healthy range (i.e., 25 or higher), or if your waist measurement is higher than 35 inches (women) or that 40 inches (men). You can probably have excess abdominal weight and also you may benefit from the weight loss, especially if you have any other optional factors. Talk to your doctor to see if you are at an increased risk for reducing high blood pressure and then need to lose weight.
4. Increase your physical activity. Do at least 30 minutes of the moderate exercise, such as walking, and most days for the week. You can do this in 30 minutes in three 10-minute segments.
5. Choose that your foods are low in salt and then sodium. Most of the 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 per day. For someone with high blood pressure, the doctor may advise less.
6. Read nutrition labels. Almost all the packaged foods that may contain sodium. Every time you can prepare or eat packaged food, know how much sodium is in one serving.
7. Keep a sodium diary. You may be too surprised at how much sodium you can consume each day, and the journal will help you to decide which foods to decrease or an eliminate.
8. Use the spices and then herbs instead of the salt to season the food you can prepare at home.
9. Eat more amount of fruits, vegetables, grains, and then low-fat dairy foods.
10. If you can consume alcohol at all, consume moderate amounts. For men, this is less than two 12 oz or servings of beer, or two 5 oz glasses of wine, or two 1 1/2 oz servings of “hard” alcohol a day. Women or a lighter weight people that should have not more than a single meal of any one of these beverages in the given day.