Dr. Felma Reloj-Dela Cruz10 WAYS TO CONRTOL YOUR BLOOD PRESSURE
1.Know your blood pressure.Have it checked regularly.
2.Know your ideal weight. Lose weight if overweight. For every 10 kg weight loss, BP drops by approximately 5-20 mm Hg.
3.Avoid salty foods. Do not use too much salt in cooking. (less than 1 ½ teaspoon table salt per day)
4.Healthy diet: eat plenty of fruits, vegetables, fiber-rich foods and low fat dairy products. These foods are rich in Potassium, Calcium, & Magnesium.
5.Control and limit alcohol intake.
Male: not more than 2 standard drinks andFemale; not more than 1 standard drink/day
* 1 standard drink = 1 oz ethanol; 12 oz of beer; 8 oz wine; 1 ½ oz of 80 proof whiskey.
6.Take your medicine regularly as per doctor’s advise. Hypertension is a lifetime illness..
7.See your doctor periodically to monitor BP control.
8.Engage in regular aerobic exercise once BP is controlled, at least 30 min per day, most days of the week. Brisk walking is good exercise.
9.Avoid stress.
10.Do not smoke./TE
2.Know your ideal weight. Lose weight if overweight. For every 10 kg weight loss, BP drops by approximately 5-20 mm Hg.
3.Avoid salty foods. Do not use too much salt in cooking. (less than 1 ½ teaspoon table salt per day)
4.Healthy diet: eat plenty of fruits, vegetables, fiber-rich foods and low fat dairy products. These foods are rich in Potassium, Calcium, & Magnesium.
5.Control and limit alcohol intake.
Male: not more than 2 standard drinks andFemale; not more than 1 standard drink/day
* 1 standard drink = 1 oz ethanol; 12 oz of beer; 8 oz wine; 1 ½ oz of 80 proof whiskey.
6.Take your medicine regularly as per doctor’s advise. Hypertension is a lifetime illness..
7.See your doctor periodically to monitor BP control.
8.Engage in regular aerobic exercise once BP is controlled, at least 30 min per day, most days of the week. Brisk walking is good exercise.
9.Avoid stress.
10.Do not smoke./TE
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