Nutrition for Today: High blood pressure redefined
This past November, the American College of Cardiology and the American Heart Association issued new, more stringent guidelines that define high blood pressure. This was the first revision since 2003.
Previous guidelines identified high blood pressure as 140/90 and above. The new guidelines state that 130/80 and above is now considered to be above the threshold of safety. This new definition means that 46 percent of Americans have what is officially considered to be “high blood pressure.”
The upper number (systolic blood pressure) is a measure of the pressure on the artery walls when the heart contracts.
More:Can't beat Father Time, but good workout may help you outrun him for a bit
More:Proper cardio training's (really) good for your heart
More:Important to know: How to survive a heart attack
The lower number (diastolic blood pressure) measures the pressure on the artery walls when the heart relaxes between beats. Increased pressure on the artery walls causes damage. This damage begins very soon after blood pressure becomes elevated.
High blood pressure is considered to be a lifestyle disease – meaning that it's underlying cause is related to choices we make, such as physical activity, body weight, alcohol consumption and diet.
Aerobic exercise can lower your systolic blood pressure as much as some prescription medications. This is because exercise makes your heart stronger, and a strong heart can pump more blood with less effort. The Department of Health & Human Services recommends that we get 150 minutes of moderate, or 75 minutes per week of vigorous exercise each week.
Many large studies have found a direct and consistent link between being overweight and having an increased risk of hypertension. Being overweight puts extra strain on your heart. Losing as little as 10 pounds can make a significant difference.
More:Nutrition for Today: Six key factors of heart health
More:Decades passed before woman got diagnosis
More:What is mental health first aid and why you should learn it
A body mass index of 25 and above is considered to be overweight. You can find your BMI by using an online calculator such as the one found at www.bmi-calculator.net. You can also calculate your BMI using your weight in pounds and your height in inches. The formula is bodyweight (lb) / height (in) / height (in) x 703. Divide your body weight in pounds by your height in inches. Divide that result by your height in inches (again). Then multiply that number by 703. The result is your BMI. Using this formula, a person who is 68 inches tall and weighs 150 pounds would have a BMI of 22.8.
Excessive alcohol consumption can dramatically increase blood pressure. It can cause heart failure, stroke, high triglycerides, cancer, suicide and accidents, as well as alcoholism.
Many large studies have consistently reported that persons drinking more than three drinks per day have higher than average blood pressure. If you do drink, do so in moderation (no more than one drink per day for women, no more than two drinks per day for men).
There are a number of dietary factors affecting blood pressure. Sodium intake is most directly associated with hypertension, but It is also important to get adequate amounts of potassium, calcium and magnesium.
Be sure to read food labels to determine sodium content. Remember, a rule of thumb is that if a product has more than 400 mg of sodium per serving, it is classified as a high sodium food.
More:Nutrition for Today: Getting back on track for the New Year
Potassium is found widely in fruits, vegetables and dairy products. Calcium is abundant in dairy products. Magnesium can be found in green leafy vegetables, whole grains, legumes, nuts and seeds.
The DASH (Dietary Approaches to Stop Hypertension) Diet was developed by the National Institutes of Health. It is a balanced eating plan that is rich in fruits, vegetables, whole grains and low-fat or fat-free dairy products, is low in saturated and trans fats, and rich in fiber. The DASH diet has been proven to lower blood pressure as much taking blood pressure medication.
You can find the DASH diet plan at dashdiet.org.
The American Heart Association has created a list of the “Salty Six” that contribute especially high sodium levels to our diets
Breads and rolls. Some foods that you eat several times a day, such as bread, add up to a lot of sodium even though each serving may not seem high in sodium. Check labels to find lower-sodium varieties.
Cold cuts and cured meats. One 2 oz. serving, or 6 thin slices, of deli meat can contain as much as half of your daily recommended dietary sodium. Look for lower-sodium varieties of your favorite lunch meats.
Sandwiches. A sandwich or burger from a fast food restaurant can contain more than 100 percent of your daily suggested dietary sodium. Try half a sandwich with a side salad instead.
Pizza. A slice of pizza with several toppings can contain more than half of your daily recommended dietary sodium. Limit the cheese and add more veggies to your next slice.
Canned soup. Sodium in one cup of canned soup can contain as much as 1,000 milligrams – more than half your daily recommended intake. Check the labels to find lower sodium varieties.
Pre-seasoned poultry products. Sodium levels in poultry vary based on preparation methods. You will find a wide range of sodium in poultry products, so it is important to choose wisely.
Bond is a registered and licensed dietitian/nutritionist with Health First Pro-Health & Fitness Center. Contact Bond at susie.bond@health-first.org.