| Here are more ways to control hypertension | | | | need to reduce their intake appreciably. You can |
| without the use of drugs. These guidelines were | | | | determine if you're one of them by going on a |
| issued by the Department of Health (DOH) in | | | | strict low-salt diet for a few weeks. If your blood |
| Manila and are recommended for those with mild | | | | pressure doesn't drop much, then you are |
| hypertension (those with a reading of 140/90) | | | | probably not salt-sensitive and can enjoy the |
| who have no underlying disease. | | | | health advantages (and pleasures) of moderate |
| EXERCISE REGULARLY. Exercise leads to weight | | | | salt intake without risk," revealed Dr. Isadore |
| loss which, in turn, lowers your blood pressure. So | | | | Rosenfeld of the New York Hospital - Memorial |
| if you're hypertensive and are overweight, a little | | | | Sloan-Kettering Cancer Center in "The Best |
| exercise can solve both problems. | | | | Treatment." |
| If you haven't been exercising for a long time | | | | If you happen to salt-sensitive, decrease your |
| now, have a medical checkup before you embark | | | | total salt intake to less than one teaspoon a day |
| on a fitness program. Begin gradually and work | | | | to reduce hyperten¬sion. The body's daily |
| your way up to a level that's not too taxing for | | | | requirement is half a grain (or a quarter |
| you. | | | | teaspoon), but many people consume three to |
| Contrary to popular belief, you don't have to use | | | | four teaspoons of salt daily. |
| expensive equipment or join a marathon to | | | | "For people trying to cut back on sodium, hiding |
| benefit from exercise. Neither should exercise | | | | the salt shaker won't do the job. About 70 |
| leave you out of breath and close to a heart | | | | percent of our sodium intake comes from |
| attack. | | | | processed foods, so it's important to read |
| Walking is simple yet it is a good exercise for | | | | ingredient labels. Foods notoriously high in sodium |
| most people. So is swimming, jogging, or aerobic | | | | include salted pretzels, sausages, pickles, tomato |
| dancing. Proceed at your own pace and you'll be | | | | juice and canned vegetables," said Larry |
| surprised at the results. | | | | Katzenstein, senior editor of American Health |
| "You should exercise at least three times a week. | | | | magazine. |
| That will keep you in good shape and lower your | | | | Other high-salt goodies include bacon and ham, |
| blood pressure," said Dr. Desiree M. Narvaez, a | | | | luncheon meats, and cheese and cheese products. |
| medical specialist formerly with the DOH | | | | Hold the ketchup, mustard and soy sauce as well |
| Non-Communicable Disease Control Service. | | | | or your blood pressure could shoot up like a |
| REDUCE SALT INTAKE. People with hypertension | | | | rocket. |
| think they're doomed to a life without salt. This is | | | | LAST BUT NOT THE LEAST, HAVE YOUR |
| impossible since salt is found in all plants and | | | | BLOOD PRESSURE CHECKED REGULARLY. Visit |
| animals and is required for the normal functioning | | | | your doctor regularly to have your blood pressure |
| of the body. Salt restriction - not the avoidance | | | | checked. It's also wise to invest in a |
| of salt - applies mainly to hypertensive individuals | | | | sphygmomanometer and learn to take your own |
| who are "sodium-sensitive" or those whose | | | | blood pressure at home. Various devices are |
| readings soar whenever they take excessive salt. | | | | available. Your physician can advice you on which |
| "It's not true that everyone with hypertension | | | | model to buy. (Next: When to treat hypertension. |
| must follow a salt-free diet. Only certain individuals | | | | |