Five Simple Steps to Control Your Blood Pressure
Your 高血压 deserves your attention
不受控制的 高血压 可能是致命的. If you have been diagnosed with 高血压, these five steps can help you keep it under control:
了解你的数字
Maintaining blood pressure below 120/80 millimeters of mercury is considered normal. (Milligrams of mercury is how blood pressure is measured. You will see it sometimes written as mm Hg.)
The goal is less than 130/80 mm Hg for most adults with 高血压 和 other conditions. Your health care professional can tell you your personal target blood pressure.
Work with your health care professional
Your health care professional will help you make a plan to lower your blood pressure.
Make a few lifestyle changes
Your health care professional might recommend that you:
- Maintain a healthy weight. Losing weight will help reduce your blood pressure if you are overweight or obese.
- 吃的更健康. Eat lots of fruit, vegetables 和 fat-free or low-fat dairy products. Eat fewer saturated fats. 后, DASH饮食(link opens in new window) is a balanced eating plan that can help reduce your blood pressure.
- 减少钠. Aim for less than 1,500 milligrams of sodium a day. Even reducing your usual sodium intake by 1,000 milligrams per day can help.
- 得到积极的. Each week aim for one or both:
- At least 150 minutes of aerobic exercise
- Two sessions of resistance exercises such as pushups or lifting weights to strengthen your muscles
- 限制酒精. Drink no more than one to two drinks a day (one for most women, two for most men).
- Avoid smoking or stop smoking.
Keep checking your blood pressure at home
Take ownership of your blood pressure by tracking your blood pressure at home.
吃药
If you have to take medication, take it exactly as your health care professional says.
