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Sunday, 27 March 2016

how to control high blood pressure

1.
Make sure your blood pressure is under 140\90mmHg. If your systolic pressure (the top number) is over 140. Ask a doctor what you can do to lower it.
2.
Take your high blood pressure medcine,if prescribed everyday. If you have questions, talk to your doctor.
3.
Aim for a healthy weoght, if you are over weight or obese, carrying this extra weight increses your roisk 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 more than the health range (I.e 25 or greater), or if you have other risk factore. Talk to a doctor to see if you need to reduce your weight.
4.
Increase your physical activity. Do at least 30minutes of moderate activity, such as walking, most days of the week. You can do 30minutes in three 10-minutes segments.
5.
Choose foods low in salt and sodium. Most americans should consume no more than 2.4 grams (2,400 milligrams) of sodium with high blood pressure, the doctor may advice 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 food to decrease or eliminate.
8.
Use spices and herbs instead of salt to seasonthe food you prepare at home.
9.
Eat more fruits, vegetables and grains.
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