Do you have ways to control your high blood pressure?

1. Keep a food diary. Writing down what you eat, even for just a week, can shed surprising light on your true eating habits. Monitor what you eat, how much, when and why.
2. Consider boosting potassium. Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables, rather than supplements. Talk to your doctor about the potassium level that's best for you.
3. Be a smart shopper. Make a shopping list before heading to the supermarket to avoid picking up junk food. Read food labels when you shop and stick to your healthy-eating plan when you're dining out, too.
4. Limit the amount of alcohol you drink. Alcohol can be both good and bad for your health. In small amounts, it can potentially lower your blood pressure by 2 to 4 mm Hg. But that protective effect is lost if you drink too much alcohol — generally more than one drink a day for women and men older than age 65, or more than two a day for men age 65 and younger. Also, if you don't normally drink alcohol, you shouldn't start drinking as a way to lower your blood pressure. There's more potential harm than benefit to drinking alcohol.
All above are good ways to monitor your blood pressure!

Attachai 045 4EN

There are many way to decrease high blood pressure.
In addition to taking medicine, you can do many things to help control your blood pressure.
First, limit the amount of sodium (salt) you eat. Aim for less than 1,500 mg per day. Limit how much Next, alcohol you drink -- 1 drink a day for women, 2 a day for men.
Eat a heart-healthy diet. Include potassium and fiber, and drink plenty of water. Stay at a healthy body weight. Find a weight-loss program to help you, if you need it.
Exercise regularly -- at least 30 minutes a day of moderate aerobic exercise.
Reduce stress. Try to avoid things that cause you stress. You can also try meditation or yoga.
If you smoke, quit. Find a program that will help you stop.
Your doctor can help you find programs for losing weight, stopping smoking, and exercising. You can also get a referral from your doctor to a dietitian. The dietitian can help you plan a diet that is healthy for you.


From; Source: Controlling your high blood pressure | University of Maryland Medical Center http://umm.edu/health/medical/ency/carepoints/controlling-your-high-blood-pressure#ixzz2acKy9tkC
University of Maryland Medical Center

Sayumporn 065
3EN

1. Exercise regularly
Regular physical activity at least 30 to 60 minutes most days of the week can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). And it doesn't take long to see a difference. If you haven't been active, increasing your exercise level can lower your blood pressure within just a few weeks.
2.Eat a healthy diet
Eating a diet that is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 14 mm Hg. This eating plan is known as the Dietary Approaches to Stop Hypertension (DASH) diet.
3.Limit the amount of alcohol you drink
Alcohol can be both good and bad for your health. In small amounts, it can potentially lower your blood pressure by 2 to 4 mm Hg. But that protective effect is lost if you drink too much alcohol generally more than one drink a day for women and men older than age 65, or more than two a day for men age 65 and younger. Also, if you don't normally drink alcohol, you shouldn't start drinking as a way to lower your blood pressure. There's more potential harm than benefit to drinking alcohol.

Chamaiporn 017 4EN

My mom, she has a health problems with the high blood pressure so the doctor suggest her follow this way to control her blood pressure and take care of her health.
1. Exercise regularly.
2. Eat a healthy diet such as dairy product, fruit and vegetables.
3. Reduce Sodium in your diet.
4. Limit the amount of alcohol you drink

Amolwan 050 3EN  

Reduce your stress
Stress or anxiety can temporarily increase blood pressure.
Take some time to think about what causes you to feel stressed,
such as work, family, finances or illness.
Once you know what's causing your stress, consider how you can eliminate or reduce stress.
Take breaks for deep-breathing exercises.
Get a massage or take up yoga or meditation.
If self-help doesn't work, seek out a professional for counseling.

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