NEWS RELEASE: Total Home Health is expanding in Florida! Offices opening soon in Okeechobee, Vero Beach, Conroe, and Naples. We are looking to fill positions for office staff, as well as clinical field staff. If you are interested in joining our dynamic new team, we are now accepting applications!

PATIENT EDUCATION

LEARN  •  GROW  •  HEAL

70 WAYS TO LOWER YOUR BLOOD PRESSURE

TIPS FOR HEART HEALTH & MANAGING YOUR BLOOD PRESSURE

  • Have your blood pressure checked on schedule
  • Stay physically active
  • Do moderate-intensity exercises for at least 30 minutes on most days of the week
  • Develop a simple walking plan
  • Use stairs instead of elevators
  • Park your car so you have to do some walking
  • Enjoy everyday exercises, such as gardening, dancing & housework
  • Avoid all tobacco smoke
  • If you smoke, quit
  • If you don't smoke, don't start
  • Stay clear of second hand smoke
  • Take high blood pressure medications as directed
  • Reduce salt in food
  • Watch out for both table salt & sodium
  • Have less than 2,400 milligrams of all sodium a day
  • Include kosher salt & sea salt when adding up your sodium intake
  • Choose fresh or plain frozen vegetables
  • Eat fresh poultry, fish & lean meat
  • Flavor foods with herbs & spices
  • Keep the salt shaker off the table
  • Cook rice, pasta & hot cereals without salt
  • Cut back on instant or flavored rice, pasta & cereal mixes
  • Avoid frozen dinners high in salt
  • Limit processed foods like canned and instant soups
  • Cut back on salty snacks
  • Look for food labels that say low, light, reduced sodium, sodium free or unsalted
  • Check with your doctor before using salt substitutes
  • Limit baking soda, soy sauce, MSG & seasoned salts
  • Check antacids for sodium content
  • Use fewer store-bought sauces and mixes
  • Rinse salt from canned foods
  • Limit smoked, cured or processed beef, pork or poultry
  • Aim for a daily intake of 7-8 servings of grains & grain products, 4-5 servings of vegetables, 4-5 servings of fruit, 2-3 servings of low-fat or fat-free dairy foods, 2 or less servings of meat, poultry & fish
  • Have 4-5 servings of nuts, seeds & dry beans a week
  • Have 2-3 servings of fats & oils daily
  • Have 5 servings of sweets a week
  • Add extra fruits, vegetables & grains to your diet gradually to avoid bloating & diarrhea
  • Add a vegetable or fruit serving at meals
  • If you have trouble digesting dairy products, try milk with added lactase enzyme
  • Choose whole-grain foods
  • Enjoy fruits for desserts
  • Treat meat as one part of a meal, not the focus
  • Have 2 or more meatless meals a week
  • Lose excess weight
  • Aim to lose no more than 2 lbs. per week
  • Add physical activites & reduce calore intake for a steady weight loss
  • Eat smaller portions
  • Use smaller plates so portions look larger
  • Eat slowly
  • Have a glass of water before meals
  • Choose low-fat or fat-free dairy products
  • Buy fruits canned in their own juices
  • Limit foods with lots of added sugar, such as candy bars & fruit drinks
  • Snack on fruits, vegetables, unbuttered & unsalted popcorn
  • Use fat-free salad dressings
  • Select low-fat or fat-free condiments
  • Use food labels to compare fat content, calories & sodium in packaged foods
  • Add fruit to plain yogurt
  • Drink water & club soda
  • Switch to fat-free or low-fat milk
  • Buy fat-free or low-fat cheeses
  • Eat fruits & vegetables without butter or sauces
  • Choose lean cuts of meat, fish, skinless turkey & chicken
  • When eating out avoid fried foods
  • Ask for fat-free rather than whole milk
  • Trim all the visible fat from poultry or meat
  • Order dishes without butter, gravy & sauces
  • Request salad dressing on the side
  • Ask that less cooking oil be used
  • If you drink alcoholic beverages have no more than 1 drink a day for women, 2 for mean
  • Keep stress in check
  • Try meditation
  • Learn about blood pressure
  • Make time to relax
  • Set goals to help lower your blood pressure and when you reach them reward yourself!