health
winning
PLANNING? EXPECTING?
NEW TO PARENTHOOD?
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likely have lots of questions.
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Member Services
Andre Galvan
Health Education Lupe Gonzalez, PhD, MPH
Editor
Steven Lalich
Medical Director
Charles Cho, MD
Copyright © 2013 Coffey Communications, Inc. WHN28688
Y
ou’ve just found out that
your blood pressure is high.
And your doctor says you
should work to get it down. So
what comes next?
Here’s a tip that may help: Don’t
think of your efforts as work. Think
of them as an adventure—a chance
to try something new!
High blood pressure raises your
risk for heart attack, stroke and
other health problems. So bringing
it down is important.
Eating well and being active are
two key parts of blood pressure
control. Here are some easy—and
enjoyable—ways to get started.
Have fun and control
your blood pressure
WINNING HEALTH is published as a community service for the
friends and patrons of GOLD COAST HEALTH PLAN, 2220 E.
Gonzales Road, Oxnard, CA 93036, telephone 888-301-1228.
Information in WINNING HEALTH comes from a wide range of
medical experts. If you have any concerns or questions about
specific content that may affect your health, please contact your
health care Provider.
Models may be used in photos and illustrations.
wellness
Three food fixes
Get colorful.
Take your kids on
shopping trips. Then make a game
out of finding different-colored
fruits and veggies and loading
them into your cart. They’re better
for blood pressure than salty chips
or snacks.
Put many cooks in the kitchen.
Choose one night a week when
the whole family plans and cooks
a heart-healthy meal together.
Possible ingredients include fruits,
veggies and whole-grain foods;
fat-free or low-fat milk products;
lean meats, skinless chicken and
fish; unsalted nuts and seeds; and
cooked dry beans.
Spice things up.
Season your
foods with something different.
Rather than salt—which can raise
blood pressure—try garlic, cilantro,
hot peppers or lemon juice. Get
creative. It can be tasty!
Three ways to move more
Team up.
Recruit friends or
co-workers to join you on a sports
team. Consider softball, basketball
or other activities you like.
Make it a family affair.
Plan a
weekly family fun night. You might go
for a bike ride or swim. Or perhaps
you could simply go for a walk or
play tag in the yard. Whatever you
do, make it something active.
Schedule face time with a
friend.
But skip meeting for lunch.
Ask your friend to bring some
sneakers and join you for a walk
instead.
Sometimes you need medicine
to manage blood pressure too.
If your doctor orders medicine for
you, take it as directed. With your
doctor’s help, you can take control.
Sources: American Heart Association; National Heart, Lung, and Blood Institute
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