Issue link: https://www.hub.camaf.co.za/i/600927
8 HIGH BLOOD PRESSURE: PART 3 Of 5 We've already given you an overview of the key facts regarding High Blood Pressure and you've hopefully come to understand just how crucial it is that you form a partnership with your doctor in managing this chronic condition. We have looked at what causes this and how it diagnosed. We have also explained just why High Blood Pressure is so important and you should understand how damaging it can be. This week we will start to look at how you can manage & control your blood pressure. There are two approaches to controlling blood pressure: lifestyle and medical. most people with High Blood Pressure well need both approaches but this week we'll focus on the lifestyle opportunities. LIfESTYLE mANAGEmENT Of HIGH BLOOD PRESSURE It is not only possible, it's really essential. It really comes down to common-sense healthy living in most areas but let's look at the most important aspects: weIgHT conTrol. Being overweight or obese will cause and or worsen High Blood Pressure. It is vital to get your weight under control. You should aim for a Body mass Index between 19 and 25 (our team will explain this to you in more detail and or you can ask your doctor). Weight control is all about moderating your portions, avoiding high-fat foods, eating Low-GI foods, being active, and more. Our team can discuss some details with you. exercIse. Being active is VERY good for your blood pressure (besides helping you with weight control too). Inactive people have a 30-50% greater chance of having High Blood Pressure than active people. You should aim for 30 minutes of gentle incidental activity (e.g. walking) every day as well as 3 hours of more strenuous exercise (e.g. running, gym) each week. It is important to check with your doctor first and if your blood pressure is very high (over 180/110) you may be advised to wait until it is under control before starting exercise. The best exercise for High Blood Pressure is aerobic exercise, and the lifting of very heavy weights is best avoided. less salT. The Sodium in salt is well known to raise blood pressure and so you need to eat less salt. Aim for 2000-2500mg a day at most - you'll need to start reading food labels and looking out for hidden salt in most processed foods. As a guide though, a teaspoon of table-salt contains about 2300mg of Sodium, 50ml of tomato ketchup has 260mg, 15ml of salad dressing about 170mg, a tin of baked beans has 1300mg, and a slice of processed cheese some 100mg.