General Tips to Control Blood Pressure

Sun Jul 28, 2013 3:18 pm

General Tips to Control Blood Pressure

Definition: Normal Blood Pressure 110- 120

High Blood Pressure – Affects heart, kidney and eyes, and may cause stroke.
It is called a “silent killer”.

To Control it:

? Reduce body weight, if obese. Weight loss helps to control blood pressure.

? Practice regular, but moderate exercise; such as brisk walking or jogging. Avoid vigorous exercises. Discuss your exercise program with your doctor.

? Eat well-balanced meals:

- Consume low fat/non fat milk products to provide Calcium and Vitamin D. This will help you avoid excessive intake of fat and calories.
- Consume lots of fruits and vegetables to provide Potassium, fiber and antioxidants.
- Consume less fried and greasy foods to reduce calories, saturated fat, cholesterol and trans-fat intake.

? Reduce salt intake and be salt cautious:

- Replace salt with herbs, spices, lemon, lime, garlic, onion; to give flavor to food rather than adding salt.
- Read label for salt when shopping. Look for salt and sodium on food labels.
- Avoid: Ketchup, salty dressings, salty cheeses, chips, canned/processed meat, olives, pickles and salted sauces.
- Drain brine of canned foods, then washed them with running water to get rid of excess salt.
- Avoid smoking and alcohol.
- Monitor Blood Pressure regularly and check your blood sugar and lipids profile.
- Seek for medical help in case of elevation of blood pressure, blood sugar and lipids.
- Take your medications as per your doctor’s advice, if any.
- Contact the Saudi Diabetes and Endocrine Association for consultation.

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