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
todetermine 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 youmay 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
consumeno 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 oneserving.
7. Keep a sodium diary. Youmay be surprised at how much sodium you
consumeeach 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 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
havenot more than a single serving of any one of thesebeverages in a
given day/
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