#5 Manage Blood Pressure
Number 5 on Life’s
Simple 7 List is to Manage your Blood Pressure.
Below are the top 10 Ways to Control Your Blood Pressure
according to WebMD.
1. Lose weight. Get your BMI (body mass index, a measurement
of weight in relation to height) into the range of 18.5-24.9, and you will be
doing your heart and blood pressure a favor. Think of it this way: Extra weight
you carry around is like bricks in a backpack, putting pressure on every part
of your body.
2. Eat plenty of whole grains. Have seven to eight servings
per day of grains and grain products (these can include breakfast cereal, whole
grain bread, rice, pasta, etc.)
3. Eat plenty of fruits and vegetables. Having at least
eight to 10 servings of a variety of colorful fruits and vegetables will ensure
you get all the healthy antioxidants, vitamins, minerals, and fiber you need.
4. Dairy up. Consuming two to three servings daily of
low-fat or nonfat dairy foods will also help build strong bones and teeth, and
enhance weight loss.
5. Limit meat, fish, and poultry to two servings a day. Move
the meat off the center of your plate, and enjoy more grains and produce. When
you do have meats, fish, and poultry, always chose lean varieties.
6. Go nuts. Incorporate four to five servings a week of
nuts, seeds, and legumes into your diet. They provide plenty of protein and
healthful fats.
7. Limit fats and oil to two to three servings per day. Fats
are the most concentrated source of calories. Limiting them will help you
control your weight.
8. Hold the salt. Limit your sodium intake to approximately
2,400 milligrams a day (a moderate level). This means eating fewer canned and
processed foods, and more fresh foods.
9. Get off the couch. Exercising at least 30 minutes per day
can significantly reduce blood pressure. Any form of physical activity, done
most days of the week, will do the trick.
10. Drink in moderation. If you do it at all limit yourself
to two drinks per day.
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