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WellAdvice with Dr. Keith Horinouchi

Hypertension
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Chronic high blood pressure

DIET RECOMMENDATIONS
1. Low fat (10% of total calories)
2. No caffeine, decaffeinated coffee, alcohol or sugar
3. High intake of fresh vegetables and fruits (more than 7 - 1/2 cup servings per day)
4. No added salt while cooking or at table
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POSITIVE LIFESTYLE RECOMMENDATIONS
Physical Activity
1. 30 minutes of physical exercise daily such as walking, jogging, swimming, cycling, aerobic dancing or gardening
2. 10-15 minutes of resistance training using light weights for maintenance of muscle tone, twice weekly
3. If cannot exercise on a regular basis, jog in place at home for 5-10 minutes twice daily

Good Health Habits
1. No smoking, alcohol or drugs
2. 7-8 glasses of pure water per day
1-2 glasses upon waking; 1-2 glasses between meals; drinking during meals discouraged: 1/2 hour before or 1 hour after meals
3. 7-8 hours of restful sleep per night
4. Get adequate amounts of sunlight and fresh air daily
5. Moderation in everything
6. Trust in God

Stress Management
1. Meditation and prayer
2. Deep breathing: inhale deeply and hold for a count of 10; exhale and count 10. Do three repititions twice daily
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NUTRITIONAL SUPPLEMENTS
1. Magnesium (citrate or aspartate) 500 mg taken at bedtime
2. Coenzyme Q10 50 mg twice a day
3. Essential fatty acid 4 grams per day: flaxseed oil, fish oil or cod liver oil taken with Vitamin E 400 IU per day
4. High potency multivitamin/mineral high in vitamin C (1000-1500 mg), B complex vitamins, and calcium (400-800mg)- (Basic Preventive 5)
5. Ginkgo D 40 mg 3 times a day

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