the basics to controlling high blood pressure
I am a salt-lover.
Salty > Sweet, hands down.
As a child, my favorite snacks were potato straws and slim jims, both very high in sodium (a fancier term for salt).
However, now that I am a registered dietitian and know what I know, I have really tried to put forth an effort to decrease my sodium consumption.
I have found cutting back on sodium to be rather difficult, as we live in a world that seems to be saturated with highly processed foods (in other words… foods that are LOADED with sodium).
But I am still mindful of my sodium intake as I am aware of the fact that consuming too much sodium may lead to a condition called high blood pressure.
See below for more on the topic of high blood pressure… including what it is, risk factors that go along with it, methods of treatment, and some basic tips that you can follow with the goal of lowering YOUR blood pressure.
The Basics to Controlling High Blood Pressure
What: High Blood Pressure, also known as hypertension, happens when the force of blood pushing against the walls of your blood vessel is too high. If left untreated for too long high blood pressure can lead to other serious problems such as coronary artery disease, heart attack, kidney failure, and stroke.
Risk Factors: A few risk factors for high blood pressure/HTN include: a diet high in sodium, excessive alcohol consumption, older age, family history, smoking, stress, certain medical conditions such as diabetes or kidney disease, and ethnicity.
Treatment: Diet and lifestyle modifications can help to get blood pressure under control… if unable to manage through these modifications then medication can be prescribed by your PCP as a secondary form of treatment.
Dietary & Lifestyle Modifications that will help to Lower Your High Blood Pressure:
-Aim to consume less than 2 gm (2000 mg) Na per day.
-Pay attention to nutrition labels and aim to increase consumption of “low sodium” foods (foods with < 120 mg Na in it).
-Avoid salt-shaker use (fun fact: one teaspoon of table salt contains approximately 2300 mg Na in it… this is higher than the recommended daily amount for the average individual to consume throughout the day). Try flavoring foods with herbs, spices, lemon/lime juice instead.
-Limit dining out and fast food consumption as these foods are typically very high in salt, saturated fat, and trans fats. Other foods that are high in sodium include: processed foods, canned soups, bread/pastries, etc.
-Avoid and/or limit caffeine consumption.
-Consume more fruits, vegetables, whole grains, and leans meats.
-Maintain adequate hydration (try to consume 8-10 cups of water per day).
-Increase physical activity as the body allows.
-Get adequate rest at night. Goal should be to try to go to bed/wakeup around the same time every day. Aim to get 7-8 hours of sleep every night. Our bodies LOVE ROUTINE!!!
-Try to stop smoking (or at least cut back if unable to stop completely).
-If able to obtain a blood pressure cuff check your blood pressure routinely at home. This will help to keep track of blood pressure trends and help to ensure that you are getting the proper treatment needed for good blood pressure management.
Getting high blood pressure under control is extremely important… again, if left untreated it can lead to other serious complications such as heart disease, kidney failure, and stroke. Take charge of your health today and follow the tips shown above— your blood pressure levels are depending on it!!!
Are you looking for more tips on how to improve your health? Are you experiencing symptoms that can be improved with diet and exercise? Interested in meeting with a registered dietitian? Nicole Baker Nutrition LLC is here for those in need! Click the link below to book a session today! https://www.nicolebakernutrition.com/work-with-me.
Until next time, friends!