5 Steps to Healthy blood pressure

Have you had your blood pressure checked
lately? Keeping your pressure at 120/80 or
lower reduces your risk of heart disease and
stroke. While medication can effectively
bring elevated numbers under control, there’s
a lot you can do on your own to lower or
prevent high blood pressure (hypertension).

Take the pressure off with these suggestions:
1.Step on the scale. Being overweight
causes a two- to sixfold increased risk of
high blood pressure. Losing just 10 pounds can reduce your pressure by several
points. Maintain a BMI (body mass index) of 18.5 to 24.9; search for “BMI”
at www.americanheart.org to find out your number.

2.Hold the salt. It’s easy to exceed your daily sodium intake, which is
2,300 mg—about a teaspoon of salt. Tips: Cook with herbs, spices, citrus
juices and flavored vinegars; replace salty items with lower-sodium selections.

3.Follow the DASH diet. This eating plan is rich in vegetables, fruits,
grains and low-fat dairy products with small servings of meats, fats and
sweets. For more details, go to www.nhlbi.nih.gov and type in “DASH.”

4.Limit alcohol and tobacco. If you drink, limit alcohol to one to
two servings daily, and avoid all tobacco products.

5.Get a move on. Including physical activity, especially cardio exercise,
in most days can help drop your pressure numbers by several points; you
may see improvement in just a few weeks. Note: Check with your health
care provider before making major exercise changes.