Lake Regional Health System | Thrive | Spring 2020

lakeregional.com 9 GET EXPERT HELP A primary care provider can help track your blood pressure and work with you to bring it down if needed. To request an appointment with Anton Kosov, M.D., call Lake Regional Clinic – Laurie at 573-374-5263 or visit lakeregional.com/physicians . 5 ways to keep blood pressure down To help prevent high blood pressure, you may need to: 1 Improve your diet. If you don’t already, eat a variety of healthy foods, including plenty of fruits and vegetables. Limit salt and sodium, substances that can make blood pressure rise. To help cut back on salt and sodium: • Check food labels when shopping. Choose items with the least amount of sodium. Also look for wording like low-sodium , reduced sodium or no salt added . • Eat more home-cooked meals so you can limit the amount of salt added to your food. • Choose fewer processed foods, like frozen dinners, instant meals or premade sauces, which tend to be high in sodium. 2 Move more . Exercising regularly feels great, and it’s great for blood pressure, too. “Try to get at least 2.5 hours of aerobic activity a week,” says Anton Kosov, M.D. “For example, you might try taking bike rides or going for brisk walks.” 3 If you smoke, make a plan to quit. Talk with your doctor about options. “Medications may make quitting easier for you,” Dr. Kosov says. 4 Know the risks of alcohol. It can raise blood pressure. 5 Ask your doctor what’s a healthy weight for you. It’s generally based on your body mass index (BMI) number, which is calculated from your height and weight. If you need to shed pounds, eating a healthy diet and exercising can help.