- MAINTAIN A HEALTHY WEIGHT
Check with your health care provider to see if you need
to lose weight. If you do, lose weight slowly using a
healthy eating plan and engaging in physical activity.
- BE PHYSICALLY ACTIVE
Engage in physical activity for a total of 30 minutes on
most days of the week. Combine every day chores with
moderate-level sporting activities, such as walking or
climbing stairs, to achieve your physical activity goals.
- PLAN TO EAT HEALTHY
Set up a healthy eating plan with foods low in saturated
fat, total fat, and cholesterol, and high in fruits,
vegetables, and low-fat dairy foods. Keep track of your
meals to note nutrition values of the foods you eat.
- REDUCE SODIUM IN YOUR DIET
Choose foods that are low in salt and other types of
sodium. Use spices such as garlic and onions to add
flavor to your meals without adding more sodium. Check
nutrition labels for pre-packaged foods for high sodium.
MODERATE ALCOHOLIC DRINKS
In addition to raising blood pressure, too much alcohol
can add unneeded calories to your diet. If you drink
alcoholic beverages, have only a moderate amount – one
drink a day for women, two drinks a day for men.
- TAKE MEDICATIONS ON TIME
If you need drugs to help lower your blood pressure. Use notes
and other reminders to help you remember to take your
drugs. Ask your family to help you with reminder phone
calls and messages. Or call InTouch today to learn how
we can help you with medication management.