You have got prehypertension
. Normal blood pressure is less than 120/80 mm Hg.
Eat a low-cholesterol, low-fat diet. This kind of diet includes cottage cheese, fat-free milk, fish (not canned in oil), vegetables, poultry, egg whites, and polyunsaturated oils and margarines (corn, safflower, canola, and soybean oils). Avoid foods with excess fat in them such as meat (especially liver and fatty meat), egg yolks, whole milk, cream, butter, shortening, lard, pastries, cakes, cookies, gravy, peanut butter, chocolate, olives, potato chips, coconut, cheese (other than cottage cheese), coconut oil, palm oil, and fried foods.
Low sodium intake.(Sodium chloride
, Monosodium glutamate
, Sodium bicarbonate
*Stop tobacco smoking.
*Stop consuming alcohol.
*Reduce fat and oils in the diet.
*Obesity - In obese subjects, losing a kilogram of mass generally reduces blood pressure by 2 mmHg. (Abdominal circumference should be less than 100 cms)
*Control Diabetes Mellitus
*Avoid worry and stress.
*Avoid occupational, aircraft and roadway noise exposure.