Now you know if your blood pressure is normal or high. There is much more to learn in order to keep yourself healthy. Having normal blood pressure doesn’t mean you’re out of trouble – if you find your blood pressure is high, there are things you can do right away to help!
This point cannot be emphasized enough: if your doctor prescribes blood pressure medication, take it every day as prescribed and do not stop taking it without your doctor’s knowledge.
In addition to being diligent about taking your blood pressure medication, there are many things you can do to keep your blood pressure under control. Here are some important habits:
- Measure and track your blood pressure at home.
- Be positive! Just 10 minutes of moderate exercise at a time can produce results. Add at least 150 minutes per week.
- Reach and maintain a healthy weight. If you’re not sure what your weight should be, talk to your doctor.
- If you don’t drink, don’t start. If you do drink, do so in moderation (one drink per day for women and two drinks per day for men).
- Limit the amount of fat you eat to less than 30 percent of your daily calories, and choose healthy fats (such as olive oil, fish, nuts and seeds, and avocados) more often.
- Consume three servings of skim or low-fat milk or dairy products daily.
- eat more fruits and vegetables. Try nine servings (that’s 4.5 cups) per day.
- Reduce your sodium intake. Intake no more than 1500-2400 mg per day. Choose fresh foods over processed foods, and use herbs and spices instead of salt.
- If you smoke, quit smoking.
It may seem overwhelming at first glance. After all, it’s a big list! Try to start small. Pick a main point and focus on it for the next week or two. Choose another bullet point after you’re confident you’ve formed the habit. Continue in this manner until you’ve completed the list and seen your new healthy lifestyle!
Which healthy habit will you start today?
