HEALTHY TIPS

Salt makes your blood retain water and sodium, so it flows through your blood vessels with greater force. This strains your blood vessel walls and can cause damage.

The government's Dietary Approaches to Stop Hypertension (DASH) eating plan has lots of helpful tips for healthy eating.

Download a free, printable version of the DASH Eating Plan

Whether you're dining out or staying in, eating low-fat, healthier food is a good way to help control your high blood pressure. Some good food choices are:

	Fruits, such as apples, that are rich in fiber.
	Raw, leafy vegetables.
	Low-fat dairy products.
	Whole-grain breads and pastas.
	Foods without added sugar (avoid baked goods, sodas).

Get tips on dining out
Get tips on eating in

Exercising is important for many reasons. It helps you reduce stress, strengthen your heart, and lose weight—all of which are good for helping to control your blood pressure. Even taking a ten-minute walk three times a week can make a difference. Remember to start slowly and always consult a doctor before starting an exercise routine.

We know you've heard it before, but smoking is not good for your health, especially if you have high blood pressure. If you can't quit, at least consider cutting back.

	Limit how many cigarettes you're going to smoke each day, and make it part of a schedule instead of just "lighting up" whenever you feel like it.
	When you feel the need for a cigarette, give yourself a task or activity to take your mind off the craving. Keep a list of tasks/activities handy so you're ready when the urge strikes. An activity can be as simple as playing a game of solitaire or cleaning a night table drawer.