Tips To Control High Blood Pressure

• It is necessary to ensure your blood pressure is less than 140/90 mm Hg. If your systolic pressure (the top number) is over 140, ask your doctor what you can do to lower it.
• Take your high blood pressure medicine, if prescribed, every day. If you have questions, talk to your doctor.
• Use spices and herbs instead of salt to season the food you prepare at home.
• Eat more fruits, vegetables, grains, and low-fat dairy foods.
• 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.
• Increase your physical activity by different exercises. 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.
• 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.
• 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.
• 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.
• If you consume alcohol, it should be avoided for better results