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Maintain a healthy weight

If you are overweight, start by losing 10 pounds to lower your blood pressure. Ensure any weight loss program is complimented with physical activity. Start with these free programs to help you manage your weight loss.


The DASH diet is especially recommended for people with hypertension (high blood pressure) or prehypertension. The DASH diet eating plan has been proven to lower blood pressure in studies. It is based on an eating plan rich in fruits and vegetables, and low-fat or non-fat dairy, with whole grains. It is a high fiber, low to moderate fat diet, rich in potasium, calcium, and magnesium.



MyFitnessPal is a free calorie counter, diet and exercise journal that is available on a website or app.  The more consistently you track your food intake, the more likely you are to lose weight.  MyFitnessPal.com focuses on making sure you can log your meals as quickly and easily as possible, making it easier to succeed in your weight loss goals.



Other helpful links
 loseit   eat tracker

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