Maintain a healthy weight.
Exercise regularly - start slowly, but aim for 30-60 minutes of moderate exercise 5-7 days
of the week. The best exercise is one that you enjoy doing and can fit into your schedule.
Limit salt intake
to less than 2000mg of sodium daily. Don't add salt at the table, and avoid foods that taste salty. Read
labels to see what foods are high in sodium, but especially avoid salty snack foods, canned foods, processed foods, soups,
cured meats, and condiments like mustard, soy sauce, ketchup, BBQ sauce, and salsa. White bread, rolls, and pizza are
also high in sodium. Look for sodium-free or low-sodium alternatives.
Avoid caffeine (coffee, tea, chocolate,
If you drink alcohol, limit yourself to one drink per day.
Avoid black licorice.
intake. Look for a high fiber breakfast cereal and other whole grain products. Vegetables, beans, and short-grain
brown rice are good sources of fiber.
Limit fat intake to less than 25% of total calories, or less than 50 grams of
Limit cholesterol intake to less than 200mg daily. Cholesterol is found in all animal products like meat,
chicken, fish, dairy products, and eggs. Consider going "meatless" (vegetarian) most days of the week.