Wi kin mek smɔl sɔmari bɔt di tin dɛn we dɛn fɔ pe atɛnshɔn to na di ɛvride layf fɔ di wan dɛn we gɛt ay blɔd prɛshɔn.
1. Ridyus sodium we pɔsin de it: Di sɔl we pɔsin de it ɛvride nɔ fɔ pas 6 gram (di amount of salt we de insay bia bɔtul kap), ɛn pe atɛnshɔn to di tin dɛn we gɛt sɔl lɛk pikɛl, monosodium glutamate, soya sos, ɛn vinega we i de it.
2. Lכs di wet: kip di bכdi mas indeks (BMI) <24kg/ ㎡ , di wεst sεkכnfεnshכn (man) <90cm, di wεst sεkכnfεnshכn (uman) <85cm.
3. Modaret eksasaiz: rεgulεr mכdarεt-intεnsity εksεsayz, 30 minit εvri tεm, 5 to 7 tεm insay di wik; pe atɛnshɔn fɔ mek yu wam we yu de du ɛksɛsayz; avɔyd di tɛm dɛn we di at ɛn di blɔd kin apin, pik ɛksɛsayz aftanun ɔ ivintɛm; wɛr kɔmfyut ɛn sef ples; nɔ du ɛksɛsayz pan ɛmti bɛlɛ fɔ avɔyd di haypoglycemia; stɔp fɔ du ɛksɛsayz we yu sik ɔ fil bad we yu de du ɛksɛsayz.
4. Lɛf fɔ smok ɛn avɔyd fɔ smok pasmak: Afta yu dɔn lɛf fɔ smok, apat frɔm di we aw yu blɔd prɛshɔn go go dɔŋ, di mɛrɛsin dɛn we de mek yu nɔ gɛt ay blɔd go wok fayn bak.
5. Lɛf fɔ drink: Di wan dɛn we de drink kin gɛt strok, ɛn i fayn fɔ lɛ dɛn nɔ drink rɔm. Dɛn kin advays di wan dɛn we gɛt ay prɛshɔn we de drink rɔm naw fɔ lɛf fɔ drink rɔm.
6. Mek yu gɛt balans pan yu maynd: ridyus yu maynd strɛs ɛn kɔntinyu fɔ gɛt gladi at.
7. Pe atɛnshɔn to aw yusɛf de manej blɔd prɛshɔn: mɛzhɔ blɔd prɛshɔn ɔltɛm, tek mɛrɛsin dɛn we de mek yu nɔ gɛt ay blɔd prɛshɔn ɔltɛm, ɛn go to dɔktɔ insay di rayt tɛm.
If di blɔd prɛshɔn go ɔp ɔ chenj bad bad wan, dat kin mek i denja ɛn i kin ivin mek i day. Di wan dɛn we gɛt aypatɛnshɔn fɔ pe atɛnshɔn to dɛn tin ya na dɛn layf: it mɔ it dɛn we gɛt kruk fayv fɔ mek dɛn nɔ gɛt kɔnstipɛshɔn; tray fɔ avɔyd tin dɛn we go mek yu nɔ ebul fɔ blo fɔ sɔm tɛm, lɛk fɔ es ebi ebi tin dɛn; was yu fes wit wam wata as yu ebul pan kol de; bifo ɛn afta yu was ɛn we yu de was Di difrɛns bitwin di envayrɔmɛnt ɛn di wata tɛmpracha nɔ fɔ tu big; we yu de yuz bathtub, ɛn di bathtub dip, i fayn fɔ sok am ɔnda di chɛst nɔmɔ.
Fɔ dɔn, ɛnitin we apin we go mek di blɔd prɛshɔn go ɔp, wi fɔ tek am siriɔs wan.
Dɔn bak, nɔ fɔgɛt fɔ monitar yu bp ɛvride wit wan kɔrɛkt ɛn sef dijital os yuz blɔd prɛshɔn monita.
