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How do I prevent high blood pressure

  • Be physically active for 30 to 60 minutes most days of the week. (moderate physical activity means you sweat a little and breathe a little harder)
  • Eat a healthy diet based on vegetables & fruit, low-fat milk products, whole grains & lean meats, fish, legumes (beans) and nuts.
  • Do not add salt/sodium to foods prepared at home or at the table.
  • Eat a lower salt/sodium diet. Most of the sodium in your diet comes from processed or packaged foods, and restaurant & take-out meals. (Wash canned foods & other salty foods before eating or cooking.)
  • Learn to read the sodium content on food labels. Choose packaged foods with 5% or less daily value for sodium.
  • If you are overweight, aim to reduce to a healthy weight or in other words a healthy BMI measurement of 20-25.
  • Manage your stress levels to improve your coping skills and your health.
  • Limit alcohol to 1-2 standard drinks per day or less.
  • Do not smoke and avoid places where others are smoking.

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