1. Do something you enjoy will help keep your blood pressure down. It also helps if you can talk to someone when you feel stressed out. You can talk to a friend, a clergy or a family member.

2. Once you are cleared to exercise by your doctor, walk 30 minutes every day.

3. If you notice chest pain, shortness of breath, or tightness of the chest, stop and seek medical attention.

4. Salt makes your body retain water which can make your blood pressure go up. Avoid foods that are high in salt, such as potato chips, pickles, and peanuts. Cook with little or no salt, and do not add salt to your food of the table.

5. DO eat lean meat, fruit, and vegetables.

6. DO eat multi grain food, such as whole-wheat breads.

7. DO drink 6-8 glasses of water everyday.

8. Limit your carbohydrates to 3-4 servings per day. Carbohydrates include bread, tortillas, rice, potatoes, needles, lima beans, sweet peas, corn, etc.

9. To achieve good blood pressure control, obtain and maintain your ideal body weight. Weigh yourself every day

10. If your doctor has put you on medicine, you need to take them as ordered.

11. If you smoke, STOP SMOKING . Smoking is not good for your lungs, can make your blood pressure go up and is expensive. Try chewing sugarless gum when you feel like smoking. There are classes, medicines or patches available to help you stop smoking. Ask your provider.

12. Limit alcohol to a glass per day. Beer and wine are considered alcohol.

13. To protect your vision, visit an eye specialist every year or as instructed.

14. Diet, exercise, relaxing activities, and taking your medicines as ordered are all important in controlling your blood pressure.