10 Tips to Manage Your High Blood Pressure
What a major risk factor for heart disease and stroke?
That’s right, it’s Hypertension! Or you might know it as high blood pressure. And today this condition is commonly affecting more than billion people worldwide!
Hey, who knows that you might already suffer this situation? Looking to a way out? Check these tips for precautions!
1. Make sure your blood pressure is less than 140/90 mm Hg. If your systolic pressure is over 140, ask your doctor what you can do to lower it.
2. Take your high blood pressure medicine, every day, if prescribed. You got questions? Go talk to your doctor!
3. Extra weight increases your risk of high blood pressure! So you better set your life for a healthy weight. To determine if you need to lose weight is to find out your body mass index or BMI.
4. Getting you all sweaty while in physical activity is healthy. Perform at least 30 minutes! Walking at most days of the week is good choice.
5. Pick foods low in salt and sodium. Most Americans shouldn’t consume more than 2.4 grams of sodium a day. That equals about one teaspoon of table salt a day. But if you got higher blood pressure, check with the doctor, he may advise less.
6. Check the nutrition labels. You see, almost all packaged foods contain sodium. So when you prepare or eat a packaged food, better know how much sodium is in one serving.
7. Make a sodium journal. It will keep you in track with your sodium consumption history! So you can choose which foods to drop off or to stay away.
8. Instead of salt, why don’t you use spices and herbs to season the food you prepare at home? Cut down your salt consumption will bring healthy results. Try it!
9. Fruits, vegetables, and grains are good foods to consume. Put them in your menu and don’t forget to also low-fat dairy foods.
10. Stop consuming alcohol at all! Or consume it in moderate amounts. For men, this is less than two 12 oz servings of beer, 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.