Reducing Risk
How can I reduce my risk
of developing high blood pressure, CVD and Metabolic Syndrome?
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MEDICAL TARGET
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REALISTIC PERSONAL PLAN TO
ACHIEVE GOAL
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Normal
weight for height
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Lose weight gradually by making
permanent changes in daily diet for the entire family.
Set a reasonable weight loss goal
(even 5-10 lb. can make a difference).
Eat fewer fast foods and fried
foods, and eat more fruits and vegetables.
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Dietary
goals:
Low fat
Low sodium
High potassium
Adequate calcium
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Eat more grains, fresh fruit, and vegetables.
Eat fewer overall fats and use healthier fats, such as olive oil.
Eat fewer processed foods and fast foods.
Read labels and pay attention to the sodium and fat content of foods.
Identify high-sodium foods (e.g., potato chips or hot dogs) that can be comfortably omitted.
Identify low-sodium foods, high potassium snacks (e.g., dried fruits, bananas, orange juice, and raw vegetables).
Do not add salt to food when cooking; instead, taste foods first and add salt at the table if needed.
Use vinegar or lemon juice instead of salt for seasoning.
Do not season foods with smoked meats, such as bacon or ham hocks.
Become more aware of food sources that are rich in calcium (e.g. milk, yogurt).
If lactose intolerant, try lactose-free milk or yogurt, or drink calcium-fortified juices or soy milk.
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Limit Alcohol
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Men: no more than 2 beers, 1 glass of wine, or 1 shot of whiskey (or hard liquor) per day.
Women: no more than 1 beer or 1 glass of wine per day (a shot of whiskey exceeds these recommendations).
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Physical fitness
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Increase physical activity as part of the daily routine; e.g., if currently sedentary, get off the bus 6 blocks from home, or walk in the evening with a spouse or friend.
Gradually increase time spent at an enjoyable activity to 30-45 min at least 5 times a week.
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No tobacco use
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For nonsmokers, do not start smoking.
For current smokers, attempt smoking cessation, increase tolerance for failure, and be willing to continue the effort until success is achieved.
Be aware that smokeless tobacco products (e.g., chewing tobacco also have associated risk.
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