TAKE CONTROL

Lifestyle Modification Checklist

Some of the recommended lifestyle changes that will reduce your blood pressure and lower your risk of cardiovascular disease include:

• Maintain a normal bodyweight
• Reduce your daily salt intake
• Limit your alcohol consumption
• Reduce your intake of saturated and total fat, and cholesterol
• Increase the amount of fresh fruit and vegetables in your daily diet
• Exercise at least 30 minutes nearly every day
• Quit smoking

Five ways to reduce your salt intake.

• Do not add salt to your food at the table.
• Do not add salt to your food when you cook.
• Use herbs and spices to flavour your food rather than using salt.
• Learn how much salt is in sauces, dressings and processed foods, and cut back on their use.
• Avoid high sodium foods like crisps, salted peanuts, processed meats and cheeses.

Eight ways to increase exercise in your daily life

1. Walk your kids to school.
2. Swim for 30 minutes at the local pool before going to work.
3. Cycle to work for 2 or 3 days of the week.
4. Go for a short run each day – start gently and build up slowly!
5. Take a walk at lunch time. Be strict with yourself and leave your desk! 
6. Go ice-skating, rollerblading, swimming or cycling one evening a week with family or friends.
7. Learn a new activity; join a tennis or badminton club, or learn to dance.
8. Take the stairs, not the lift or escalator.