1. 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 segments.
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...
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