A Release From Lolafemi Clinics & Maternity
Ltd.
In some cases, making
lifestyle changes can lower your blood pressure. Talk to your doctor to find
out if you need prescription medication as well.
Whether you are trying
to prevents or treat high blood pressure, here are nine habits you should
follow:
§ EAT HEALTHY: Fill
your plate with fruits, vegetables, whole grains, low-fat dairy, beans,
skinless poultry and lean meats, and fatty fish like salmon, trout, and
herring. Limit saturated and trans fats, salt, and added sugar.
§ GET ACTIVE: If
you have heart disease or any other health problem, talk with your doctor
before you start exercise.
If you are new to exercise or haven’t
exercised in a long time, start slowly, doing just a little bit at a time.
Eventually, you want to do aerobic
exercise, like running, biking, swimming, or brisk walking, for 30minustes most
days of the week.
§ WATCH YOUR WEIGHT: If
you are overweight, even just a small amount of weight loss (like losing 5% of
your body weight) can improve your blood pressure.
§ MANAGE STRESS: Stress
can raise your blood pressure, so find ways to unwind.
“Exercise
and getting enough sleep can help relieve tension”.
Or
try taking 15 minutes of quiet time every day to relax. Learning on friends and
family for support and doing things you enjoy can also help you cope.
§ AVOID TOBACCO: If
you smoke, quit. If you don’t, secondhand smoke can still damage you heart, so
avoid it as much as possible.
NB:
Don’t sit with smokers
§ FOLLOW DIRECTIONS FOR PRESCRIPTION
MEDICATIONS:
If
your systolic pressure is 140 or higher
or your diastolic pressure is 90 or higher, your doctor may prescribe
medication. If so, make sure you take it exactly as director.
§ LIMIT YOUR ALCOHOL INTAKE: For women, this means no more than one drink a
day.
For
men, it’s no more than two. One drink equals 4 ounces of wine. (about half a
glass) or 12 ounces of beer (usually one can or bottle).
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