{"id":14253,"date":"2024-08-29T13:41:17","date_gmt":"2024-08-29T20:41:17","guid":{"rendered":"https:\/\/seiu775benefitsgroup.org\/5-easy-ways-to-manage-your-blood-pressure\/"},"modified":"2024-09-20T15:38:38","modified_gmt":"2024-09-20T22:38:38","slug":"5-easy-ways-to-manage-your-blood-pressure","status":"publish","type":"post","link":"https:\/\/seiu775benefitsgroup.org\/so\/5-easy-ways-to-manage-your-blood-pressure\/","title":{"rendered":"5 Hab oo Fudud Oo Loo Maareeyo Dhiig Karkaaga"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"14253\" class=\"elementor elementor-14253 elementor-13660\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-661192b nopadding section_title e-flex e-con-boxed e-con e-parent\" data-id=\"661192b\" data-element_type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-ac73130 e-con-full blog-bar e-flex e-con e-child\" data-id=\"ac73130\" data-element_type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e486fb7 e-con-full single-column nopadding title e-flex e-con e-child\" data-id=\"e486fb7\" data-element_type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-36588a7 elementor-widget elementor-widget-spacer\" data-id=\"36588a7\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1e1e95f elementor-widget__width-inherit elementor-widget elementor-widget-post-info\" data-id=\"1e1e95f\" data-element_type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-b9ff0b6 elementor-inline-item\" itemprop=\"about\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-terms\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-post-info__terms-list\">\n\t\t\t\t<span class=\"elementor-post-info__terms-list-item\">Health &amp; Wellness<\/span>, <span class=\"elementor-post-info__terms-list-item\">Health &amp; Wellness<\/span>\t\t\t\t<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8e25431 elementor-widget elementor-widget-heading\" data-id=\"8e25431\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">5 Hab oo Fudud Oo Loo Maareeyo Dhiig Karkaaga<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c98db14 single-column nopadding section_date e-flex e-con-boxed e-con e-parent\" data-id=\"c98db14\" data-element_type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-cb5b97d elementor-widget elementor-widget-spacer\" data-id=\"cb5b97d\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1916957 elementor-widget__width-inherit elementor-widget elementor-widget-post-info\" data-id=\"1916957\" data-element_type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-dbbd518 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-calendar\"><\/i>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>August 29, 2024<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-07c7a79 elementor-widget elementor-widget-spacer\" data-id=\"07c7a79\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6e099ad single-column nopadding section_body e-flex e-con-boxed e-con e-parent\" data-id=\"6e099ad\" data-element_type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-55deb2c elementor-widget__width-inherit elementor-widget elementor-widget-text-editor\" data-id=\"55deb2c\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4><span data-contrast=\"auto\">Daryeel bixiyayaashu waxay u heelan yihiin inay taageeraan dadka kale, laakiin daryeelka caafimaadkaaga ayaa sidoo kale muhiim ah.&nbsp;<\/span><span data-contrast=\"auto\">Hab nololeed caafimaad leh ayaa kaa caawin kara inaad maarayso dhiig karka, hormariso habka difaacaaga, kobciso heerarka tamarta iyo hoos u dhigida walbahaarka. Halkan waxaa ku qoran 5 hab oo fudud oo aad ku ilaalin karto caafimaadkaaga oo aad ku maarayn karto dhiig karkaaga.<\/span><span data-ccp-props=\"{&quot;335559738&quot;:240,&quot;335559739&quot;:240}\">&nbsp;<\/span><\/h4>\n<p><b><span data-contrast=\"auto\">&nbsp;<\/span><\/b><\/p>\n<h3>1. Wax yar ka bilaw.<\/h3>\n<p><span data-contrast=\"auto\">Badalitaanka hab-nololeedku waxay noqon kartaa mid culus, markaa ku bilow wax yar. Isku day inaad dejiso hadafyo fudud, sida ku darista xabad khudaar ah mid kamid ah cuntooyinkaaga maalin kasta. Ku dar isbadalo yaryar oo ku jira hawlahaaga joogtada ah, sida qaadashada socod gaaban ama doorashada cunto fudud oo caafimaad leh sida lawska. Talaabooyinka yaryar ayaa fudud in la joogteeyo waxayna u horseedi karaan horumar weyn wakhti kadib.<\/span><span data-ccp-props=\"{&quot;335559738&quot;:240,&quot;335559739&quot;:240}\">&nbsp;<\/span><\/p>\n<p>\u00a0<\/p>\n<h3>2. Si Fiican wax u Cun<\/h3>\n<p><span data-contrast=\"auto\">Cunto nafaqo leh ayaa leh faa&apos;iidooyin badan, oo ay ku jiraan dhimista  dhiig karka. Isku day inaad cuntadaada ku darto khudaar , miro, raashinka iyo borotiinada cuntadaada kala duwan. Waxa laga yaabaa inaad ku caawiso inaad hore u sii diyaarsato cunto fudud oo caafimaad leh. <\/span><\/p>\n<p><span data-contrast=\"auto\"> <a href=\"https:\/\/www.myplate.gov\/eat-healthy\/what-is-myplate\" target=\"_blank\" rel=\"noopener\">MyPlate Plan<\/a> waa tilmaamo lacag la&apos;aan ah ee cuntada oo loogu talagalay inuu dadka ka caawiyo inay doortaan cunto caafimaad leh. Waxay ku siinaysaa aalado, hababka karinta cuntooyin, iyo tilmaamo kaa caawinaya inaad ku sii socoto oo aad abuurto cunto isu-dheelitiran. <\/span><\/p>\n<p><span data-contrast=\"auto\">Isticmaal <a href=\"https:\/\/www.myplate.gov\/resources\/tools\/startsimple-myplate-app\">Start Simple ee abka MyPlate<\/a> ee lacag la&apos;aanta ah si ay kaaga caawiyaan in aad isbadal wanaagsan ku samayso cuntadaada. Barnaamijkan abka ah wuxuu fududeeyaa in la doorto hadafyada cuntada fudud ee maalinlaha ah oo lala socdo horumarkaaga.&nbsp;<br \/><\/span><\/p>\n<p>\u00a0<\/p>\n<h3><span data-contrast=\"auto\">Bilow su&apos;aalaha xog-aruurinta ah ee hoose si aad u hesho qorshahaaga cunto.<\/span><span data-ccp-props=\"{&quot;335559738&quot;:240,&quot;335559739&quot;:240}\">&nbsp;<\/span><\/h3>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-668e3cb elementor-widget__width-inherit elementor-widget elementor-widget-text-editor\" data-id=\"668e3cb\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><iframe style=\"min-height: 300px;\" src=\"https:\/\/www.myplate.gov\/widgets\/myplate-plan-start\/sm\" scrolling=\"no\"><\/iframe>&nbsp;<\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-25e9f42 elementor-widget__width-inherit elementor-widget elementor-widget-text-editor\" data-id=\"25e9f42\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3>3. Jimicso<\/h3>\n<p><span data-contrast=\"auto\">Jimicsigu waa aalad awood badan oo lagu maareeyo dhiig karka iyo hormarinta fayo-qabka guud. Hawlo fudud sida iskala bixinta wakhtiga nasashada, socodka degdega ah ama ka qayb qaadashada jimicsiga guriga ee degdega ah waa dariiqooyin aad ugu haboonaato dhaqdhaqaaqa jirka maalintaada mashquulka ah. Haddii aad leedahay caymis daryeel caafimaad ee SEIU 775 Benefits Group, waxaad fursad u heli kartaa tababarka fayoqabka, daawaynta jir ahaaneed iyo dhimista jimicsiga si ay kaaga caawiyaan inaad firfircoonaato. <\/span><a href=\"https:\/\/seiu775benefitsgroup.org\/physical-wellness-goals\/\"><span data-contrast=\"none\">Wax badan ka ogaw dheefahaaga jir-dhiska<\/span><\/a><span data-contrast=\"none\">.<\/span><\/p>\n<p>\u00a0<\/p>\n<h3>4. La soco Hormarkaaga<\/h3>\n<p><span data-contrast=\"auto\">La socodka horumarkaaga waxay kaa caawinaysaa inaad isdhiirigaliso waxayna ku tusi kartaa ilaa heerka aad gaartay. Isticmaal joornaal, barnaamij ab ah, ama qoraalo fudud si aad ula socoto caadooyinkaaga maalinlaha ah iyo horumarkaaga caafimaad. Aqoonso oo u dabaaldeg talaabooyinka yaryar ee aad samayso, maadaama ay kuwani noqon karaan guulo muhiim ah safarkaaga caafimaad qabka.<\/span><\/p>\n<p>\u00a0<\/p>\n<h3>5. Noqo mid Dulqaad leh oo U Naxariiso Naftaada<\/h3>\n<p><span data-contrast=\"auto\">Daryeel bixiye ahaan, way fududahay inaad naftaada u darnaato marka aad gudanayso mas&apos;uuliyado badan. Xusuusnaw inaad u dulqaadato naftaada. Faham in samaynta isbadalada tartiib ah iyo dib u dhacyadu ay qayb ka tahay hawsha. Diirada saar horumarka aad samaynayso oo sii wad inaad mudnaanta siiso caafimaadkaaga.<\/span><span data-ccp-props=\"{&quot;335559738&quot;:240,&quot;335559739&quot;:240}\">&nbsp;<\/span><\/p>\n<p><span data-contrast=\"auto\">Joogteynta hab nololeed caafimaad qaba kaliya maaha habka koobaad ee lagu maareeyo xaaladaha daba-dheeraada sida dhiig karka &mdash; waxay sidoo kale kaa caawinaysaa inaad siiso daryeel ka wanaagsan dadka kale. Midan ayaa caafimaad kuu leh, oo kuu farxad badan!<\/span><span data-ccp-props=\"{&quot;335559738&quot;:240,&quot;335559739&quot;:240}\">&nbsp;<\/span><\/p>\n<p><span data-contrast=\"auto\">La socodka horumarkaaga waxay kaa caawinaysaa inaad isdhiirigaliso waxayna ku tusi kartaa ilaa heerka aad gaartay. Isticmaal joornaal, barnaamij ab ah, ama qoraalo fudud si aad ula socoto caadooyinkaaga maalinlaha ah iyo horumarkaaga caafimaad. Aqoonso oo u dabaaldeg talaabooyinka yaryar ee aad samayso, maadaama ay kuwani noqon karaan guulo muhiim ah safarkaaga caafimaad qabka. <\/span><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9acab1e elementor-widget__width-inherit elementor-widget elementor-widget-text-editor\" data-id=\"9acab1e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h3><span data-contrast=\"auto\">Kheyraad LACAG LA&apos;AAN AH oo taageera hab nololeed caafimaad qaba<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559740&quot;:259}\">&nbsp;<\/span><\/h3>\n<h4>Cunitaanka Cunto Caafimaad Leh<\/h4>\n<p><a href=\"https:\/\/www.myplate.gov\/app\/shopsimple\/desktop\"><span data-contrast=\"none\">Si Fududu ugu Soo Dukaamayso MyPlate&nbsp;<\/span><\/a><br \/>Ku hel kaydinta deegaanka oo hel habab cusub oo aad ku diyaariso cuntooyinka miisaaniyada ku haboon.<\/p>\n<p><a href=\"https:\/\/www.cdc.gov\/healthy-weight-growth\/healthy-eating\/index.html\"><span data-contrast=\"none\">Talooyinka ku Saabsan Cunitaanka Cunto Caafimaad Leh oo Loogu talagalay Miisaan Caafimaad leh!<\/span><\/a><br \/>Hel talooyinka loogu talagalay cunitaanka cunto caafimaad leh taas oo taageerta miisaan caafimaad leh.<\/p>\n<p><a href=\"https:\/\/www.cdc.gov\/nutrition\/features\/healthy-eating-tips.html\"><span data-contrast=\"none\">CDC &#8211; Talooyinka ku Saabsan Cunitaanka Cunto Caafimaad Leh<\/span><\/a><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559740&quot;:259}\"><br \/>Hel talooyin aad ku wanaajiso cuntadaada adiga oo kordhinaya nafaqooyinka muhiimka ah oo dhimaya maadooyinka aan caafimaadka lahayn.<br \/><\/span><\/p>\n<h4>\u00a0<\/h4>\n<h4>Jimicsi samee oo Firfircoonaw<\/h4>\n<p><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/measuring\/index.html\"><span data-contrast=\"none\">CDC &#8211; Cabiirtaanka Baaxada Hawsha Jir ahaaneed&nbsp;<\/span><\/a><br \/>Baro sida loo cbbiro baaxada dhaqdhaqaaqa jir ahaaneed adigoo isticmaalaya habab ay kamid yihiin baaritaanka hadalka, wadno garaaca, iyo dadaalka la dareemay.<\/p>\n<p><a href=\"https:\/\/www.cdc.gov\/nutrition\/php\/resources\/food-and-food-system-resources.html?CDC_AAref_Val=https:\/\/www.cdc.gov\/nutrition\/resources-publications\/food-and-food-system-resources-during-covid-19-pandemic.html\"><span data-contrast=\"none\">CDC &#8211; Kheyraadka Kaalmada Cuntada<\/span><\/a><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559740&quot;:259}\">&nbsp;<br \/>Hel liistada kheyraadka waxtarka leh ee bixiya caawimaadka iyo helitaanka cunto caafimaad leh.<br \/><\/span><\/p>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2a34828 single-column nopadding section_sharelinks e-flex e-con-boxed e-con e-parent\" data-id=\"2a34828\" data-element_type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-6ef6541 e-con-full e-flex e-con e-child\" data-id=\"6ef6541\" data-element_type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-524824a elementor-widget__width-auto elementor-widget elementor-widget-heading\" data-id=\"524824a\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Wadaag<b>:<\/b><\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9425fe4 elementor-share-buttons--view-icon elementor-share-buttons--skin-flat elementor-grid-3 elementor-share-buttons--shape-circle elementor-share-buttons--color-custom elementor-widget__width-auto elementor-widget elementor-widget-share-buttons\" data-id=\"9425fe4\" data-element_type=\"widget\" data-widget_type=\"share-buttons.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-grid\" role=\"list\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_facebook\" role=\"button\" tabindex=\"0\" aria-label=\"Share on facebook\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<i class=\"fab fa-facebook\" aria-hidden=\"true\"><\/i>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_twitter\" role=\"button\" tabindex=\"0\" aria-label=\"Share on twitter\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<i class=\"fab fa-twitter\" aria-hidden=\"true\"><\/i>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_linkedin\" role=\"button\" tabindex=\"0\" aria-label=\"Share on linkedin\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<i class=\"fab fa-linkedin\" aria-hidden=\"true\"><\/i>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Haddii aad raadinayso inaad kordhiso dhaqdhaqaaqaaga ama heerka jir-dhiska, badasho caadooyinkaaga ama aad dhinto walbahaarka, caymiskaaga waxaa kamid ah tababarka fayo-qabka, daawaynta jir ahaaneed, heshiisyada jir-dhiska 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