© Copyright 2003-2007 Dr. Krisjan M. Gustavson. Please ask permission to reproduce.
1. Make sure your blood pressure is under 140/90mm Hg. If your systolic pressure (the top number) is over 140, ask you doctor what you can do to lower it.
Remember Dr. Gustavson would be more than happy to take your blood pressure for you on your next visit.
2. Take your high blood pressure medicine, if prescribed, every day. If you have questions, talk to your doctor.
3. Aim for a healthy weight. If you are overweight, carrying this extra weight increases your risk of high blood pressure.
4. Increase your physical activity. Do at least 30 minutes of moderate activity, such as walking, most days of the week. You can do 30 minutes in three 10 minute segments.
5. Choose foods low in salt and sodium. Most Canadians should consume no more than 2.4 grams of sodium a day. That's about one teaspoon of table salt a day. For someone with high blood pressure, the doctor may advise less.
6. Read nutrition labels. Almost all packaged foods contain sodium. Every time you prepare or eat a packaged food, know how much sodium is in one serving.
7. Keep a sodium diary. You may be surprised at how much sodium you consume each day.
8. Use spices and herbs instead of salt to season the food you prepare at home.
9. Eat more fruits, vegetables, grains, and low-fat dairy foods.
10. Make sure that you incorporate a small amount of "down time" each and every day.
Fort Street Family Chiropractic
1007 Fort St., Victoria, BC
Phone: 250.382.0018
©
2008
Dr. K. M. Gustavson
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