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" STEP 1: Write down key numbers At your appointment, ask the doctor for your current stats\u2014chiefly blood pressure, cholesterol, blood sugar, waistline measurement and BMI\u2014and how they compare with the targets for women. Record everything in the Women&amp;#039;s Heart Alliance&amp;#039;s free pocket list (get one at fighttheladykiller.org). At your next visit, update your numbers to track your progress. STEP 2: Look into weight loss counseling  If you have hypertension or diabetes, some insurance plans will cover services such as nutrition and fitness counseling. Call your provider to see if you qualify. Good news for those with Medicare Part B: Weight-loss sessions are covered if your BMI is 30 or more. (Whatever you can do to trim your waistline, even by a quarter inch, benefits your heart.) STEP 3: Join a group  Feeling isolated hikes your heart-disease risk by 29%, found a study in the journal Heart. So sign up for an organization that provides emotional support and expert advice, like the American Heart Association&amp;#039;s Support Network (supportnetwork.heart.org), a free online community. Also, if you have a heart condition, visit womenheart.org to find one of its local peer support groups. STEP 4: Eat more fruits and veggies \u2026and cook them wisely. With every extra serving of produce you have beyond two a day, your chances of dying from heart disease drop slightly, according to an Oxford University study. But it&amp;#039;s how you cook vegetables that also matters. Deep-frying breaks down vitamins and nutrients. Instead, eat veggies raw, or steam, blanch or roast them until just crisp-tender, then top with a little olive oil. STEP 5: Make a bet Don&amp;#039;t just pledge to move more\u2014put cold hard cash on the line. Research in the Annals of Internal Medicine shows that the threat of losing something, like money, is a more powerful motivator than the promise of earning a future prize. Try a free app like stickK that lets you select a goal such as 10,000 steps a day, set the stakes (say, $5) and choose a time frame to achieve it. If you fail, your credit card will be charged. SOURCES: Holly Andersen, MD, director of education. Ronald O. Perelman Heart Institute, The New York-Presbyterian Hospital. Suzanne Steinbaum, DO, director, Women&amp;#039;s Heart Health, Heart and Vascular Institute, Northwell Health Lenox Hill Hospital, New York City.    "^^<http://www.w3.org/2001/XMLSchema#string>
<http://www.womansday.com/health-fitness/wellness/a55690/what-to-do-if-you-have-high-blood-pressure/>