Planning To Reduce High Blood Pressure

Setting goal with a daily plan to reduce high blood pressure

Maintain a healthy weight
- Check with your health care provider to see if you need to lose weight.
- If you do, lose weight slowly using a healthy eating plan and engaging in physical activity.

Be physically active
- Engage in physical activity for a total of 30 minutes on most days of the week.
- Combine everyday chores with moderate-level sporting activities, such as walking to achieve your physical
   activity goals.

Follow a healthy eating plan
- Set up a healthy eating plan with foods low in saturated fat, total fat, and cholesterol, and high in fruits,
   vegetables, and low fat dairy foods such as the DASH eating plan.
- Write down everything that you eat and drink in a food diary. Note areas that are successful or need
   improvement.
- If you are trying to lose weight, choose an eating plan that is lower in calories.

Reduce sodium in your diet
- Choose foods that are low in salt and other forms on sodium.
- Use spices, garlic, and onions to add flavor to your meals without adding more sodium.

Drink alcohol only in moderation
- In addition to raising blood pressure, too much alcohol can add unneeded calories to your diet
- If you drink alcoholic beverages, have a moderate amount--one drink a day for women, two drinks a day
   for men.

Take prescribed drugs as directed
- If you need drugs to help lower your blood pressure, you still must follow the lifestyle changes mentioned
  above
- Use notes and other reminders to help you remember to take your drugs. Ask your family to help you with
   reminder phone calls and messages.