10 TIPS TO HELP YOU CONTROL YOUR HIGH BLOOD PRESSURE
  
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10 TIPS TO HELP YOU CONTROL YOUR HIGH BLOOD PRESSURE



Published On: August 25, 2014, by Neat Buzz, Carol Carter, California
Tag: Blood, Pressure, Health , Rating: 4.5

GENERAL CATEGORY
 
         
 

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10 TIPS TO HELP YOU CONTROL YOUR HIGH BLOOD PRESSURE  | NEATBUZZ.COM

Ten Tips To Help You Control Your High Blood Pressure



1

 

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.

10 TIPS TO HELP YOU CONTROL YOUR HIGH BLOOD PRESSURE
  

2

 

CONTROL YOUR HIGH BLOOD PRESSURE

 

Take your high blood pressure medicine, if prescribed, every day. If you have questions, talk to your doctor.

10 TIPS TO HELP YOU CONTROL YOUR HIGH BLOOD PRESSURE
  

3

 

CONTROL YOUR HIGH BLOOD PRESSURE

 

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.

10 TIPS TO HELP YOU CONTROL YOUR HIGH BLOOD PRESSURE
  

4

 

CONTROL YOUR HIGH BLOOD PRESSURE

 

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.

10 TIPS TO HELP YOU CONTROL YOUR HIGH BLOOD PRESSURE
  

5

 

CONTROL YOUR HIGH BLOOD PRESSURE

 

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.

10 TIPS TO HELP YOU CONTROL YOUR HIGH BLOOD PRESSURE
  

6

 

CONTROL YOUR HIGH BLOOD PRESSURE

 

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.

10 TIPS TO HELP YOU CONTROL YOUR HIGH BLOOD PRESSURE
  
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7

 

CONTROL YOUR HIGH BLOOD PRESSURE

 

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.

10 TIPS TO HELP YOU CONTROL YOUR HIGH BLOOD PRESSURE
  

8

 

CONTROL YOUR HIGH BLOOD PRESSURE

 

Use spices and herbs instead of salt to season the food you prepare at home.

10 TIPS TO HELP YOU CONTROL YOUR HIGH BLOOD PRESSURE
  

9

 

CONTROL YOUR HIGH BLOOD PRESSURE

 

Eat more fruits, vegetables, grains, and low-fat dairy foods.

10 TIPS TO HELP YOU CONTROL YOUR HIGH BLOOD PRESSURE
  

10

 

CONTROL YOUR HIGH BLOOD PRESSURE

 

If you consume alcohol at all, consume moderate amounts. For men, this is less than two 12 oz servings of beer, or two 5 oz glasses of wine, or two 1 1/2 oz servings of "hard" alcohol a day. Women or lighter weight people should have not more than a single serving of any one of these beverages in a given day.

10 TIPS TO HELP YOU CONTROL YOUR HIGH BLOOD PRESSURE
  


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