Not adding table salt to your food. This may also include reducing the amount of salt you use when cooking. Easy ways to do this include not salting meats and not adding salt to the water when you cook rice or pasta. Avoiding salty snacks and processed food such as chips, pretzels, and salted nuts. They often have large amounts of salt added to them. If you do purchase prepared foods, look to see if you can get a low-salt version. Check the contents of canned food, premixed seasonings, bouillon cubes, canned soups, jerkies, and sports drinks to see if they have salt added to them.
Buying whole wheat flour and pasta instead of white. Many whole wheat bread products will say on the packaging that they are whole wheat. Oatmeal and brown rice are also excellent sources of nutrients and fiber.
Eating salads with your meals. You can keep them interesting by varying what you put in them. You can add a sweet element by putting apple or orange slices on a salad. Leave on the peels of thin-skinned fruits like apples because they also contain nutrients. You can also go more traditional with fresh greens, carrots, and tomatoes. But go easy on the salad dressings: they often have a lot of salt and fatty oils. Making vegetables a side dish. Instead of cooking pasta, try putting the main dish over a sweet potato or next to a side of squash. Snacking on fruits and vegetables between meals. Take an apple, banana, carrot, cucumber or green pepper with you to work or school. Buying fresh and frozen vegetables. If you are worried about having fresh produce go bad before you eat it, frozen vegetables are an excellent choice. You can put them in the freezer until you need them and when you thaw them, they will still be packed with nutrients.
Cheese is often high in salt, so eat it sparingly. When you eat yogurt and drink milk, go for the low-fat or skim varieties. Both are great with whole-grain cereals for breakfast.
Avoid fatty red meats, and if you do eat them, cut the fat off as much as possible. When you cook, don’t fry your meats. Healthier alternatives include baking, grilling, or roasting. Salmon, herring and tuna are great sources of omega-3 fatty acids. Eating these fish can help control your cholesterol, and they are high in protein.
Not spreading butter or mayonnaise on bread. Also, you can reduce the amount of oil you cook with. Substitute skim milk for whole milk and avoid heavy cream, lard, solid shortenings, palm and coconut oils.
Nuts and seeds make an excellent addition to salads or, when unsalted, a healthy snack. For vegetarians, tofu is an excellent meat substitute because it is high in protein.
You can use artificial sweeteners like Splenda, NutraSweet, and Equal, but use them sparingly.
For the best results try to do 75–150 minutes of physical activity per week. You can choose what you like to do best. Great options include walking, running, dancing, biking, swimming, and playing sports such as basketball or soccer. Do strength training, such as weight lifting, twice a week to maintain bone density and build muscle.
Men over 65 and women should limit themselves to, at most, one drink per day. Men under 65 should have no more than two drinks per day. A 12 oz beer, 5 oz glass of wine, or 1. 5 oz of hard liquor qualifies as a drink.
Talking to your doctor or seeing a counselor Joining support groups or calling hotlines Using medications or nicotine replacement therapy
Cocaine, crystal methamphetamines, and amphetamines Some birth control pills Some decongestants and cold medications Over-the-counter nonsteroidal anti-inflammatory drugs (Ibuprofen and others)
Yoga Meditation Music or art therapy Deep Breathing Visualizing calming images Progressively tensing and relaxing each muscle group in your body
Signs of a heart attack include pressure or pain the chest, pain in one or both arms, neck, back, jaw, or abdomen, shortness of breath, sweating, nausea, or dizziness. In some, sudden onset reflux symptoms or pain just below the sternum may be experienced. Both men and women are vulnerable to heart attacks. [13] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source Symptoms of a stroke include: drooping face, difficulty speaking or understanding speech, numbness or weakness in an arm, leg, or the face, confusion, vision problems in one or both eyes, dizziness, loss of coordination, headache,
Headaches that don’t go away Blurred vision or seeing double Frequent nosebleeds Shortness of breath
ACE inhibitors. ACE stands for Angiotensin-converting enzyme. This medication relaxes your blood vessels. It may give you a cough as a side effect. It can interact with other medications, including over-the-counter medications. Don’t take any other medications, including over-the-counter medications, supplements, and herbal remedies without consulting your doctor first. Calcium channel blockers. This medication widens your arteries. Ask your doctor about side effects and interactions. Diuretics. These medications reduce your salt levels by causing you to urinate. Beta-blockers. These medications slow your heartbeat and make it less forceful. This is generally a last resort for when other medications and lifestyle changes have not been sufficient.
