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April 2008
BLOOD PRESSURE: A Balancing Act
Blood pressure is the flow of blood in our blood vessels. Generally blood pressure is measured while you are at “rest” unless you are undergoing a “stress test”. It is measured with two numbers written one on top of the other, such as 120/80, stated as “120 over 80.” Blood pressure tends to be the lowest during sleep and will rise during activity, as well as during stress. Keeping your blood pressure in control will reduce the risk for cardiovascular disease, stroke and kidney failure.
| “By the Numbers” What’s your number? | ||
| Normal | Under 120 | Under 80 |
| Pre-Hypertension | 120-139 | 80-89 |
| High Blood Pressure | 140-159 | 90-99 |
SODIUM’s Link to Blood Pressure
One-third of the individuals with high blood pressure are “salt sensitive”. When a lot of salt is consumed, it causes the blood pressure to rise. This salt sensitivity increases as we age and the majority of older adults with high blood pressure are salt sensitive.
The goal is to keep sodium intake under 2300 mg per day.
If you have high blood pressure, kidney or heart disease you may need to consume less sodium than 2300 mg daily.
POTENT Potassium
Potassium may just be the “anti-salt”. Consuming foods that are rich in potassium may reduce blood pressure.
The goal is to aim for 4700 mg of potassium daily from food.
If you have kidney problems, check with your physician before increasing your potassium.
A DASH of Healthy Eating
Cut Back on Salt - Put the Salt Shaker down, step away from Processed Foods.
- Read the nutrition facts label to check for the sodium content.
- Limit your intake of convenience and processed meats.
- Avoid adding salt during cooking.
- Fill your salt shaker with herbs and spices for more flavor instead of salt.
- Try sea or kosher salt with larger crystals for more flavor and less sodium per teaspoon.
Add Potassium - Focus on Fruits and Vegetables.
- Vegetables rich in potassium include: dark green leafy vegetables, tomatoes, winter squash, spinach and potatoes.
- Fruits rich in potassium include: cantaloupe, oranges and tangerines.
- Almonds and non-fat dairy products are also good sources.
A BALANCING Act – Although we cannot change our genetics, there are lifestyle habits that can be altered to aid in lowering high blood pressure:
- Maintain a healthy weight
- Be physically active each day
- Keep stress levels down
- Quit smoking if you smoke
- If you drink alcohol, do so in moderation
If these changes do not lower your blood pressure, your physician may prescribe medication.
Don’t forget to get your blood pressure checked regularly.
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