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 activities & reduce calorie 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!