Download Blood Pressure, Salt and the Sad Story about

Blood Pressure, Salt
and the Sad Story about
Sodium
Created by:
The Wellness Council of Arizona and the National Partnership for Wellness
Presented by:
Wellness Council Health Coach, Kelly Jones M.A., C.P.T
Brought to you by: UnitedHealthcare
What is Blood Pressure?
A measurement of the force applied to the walls of
the arteries as the heart pumps blood through the
body.
* Systolic pressure is the force in the arteries when the
heart beats
* Diastolic pressure is the force in the arteries when the
heart is at rest
* Written as Systolic/Diastolic
Blood Pressure
Low Blood Pressure:
→ ≤90 / ≤60
Normal:
→ ≤120 / ≤80
Pre-hypertension:
→ 120-139 / 80-89
Hypertension:
→ Stage 1: 140-159 / 90-99
→ Stage 2: ≥160 / ≥100
About Low Blood Pressure
Low blood pressure (a.k.a. hypotension) can
be both good and bad
– It can indicate optimal health
– It can also indicate underlying conditions, such
as :
• Serious heart, endocrine, or neurological disorders
• Can deprive the brain and other vital organs of
oxygen and nutrients
– Levels considered low are ≤90 / ≤60
Symptoms of Low Blood
Pressure
Dizziness or lightheadedness
Fainting (syncope)
Lack of concentration
Blurred vision
Nausea
Cold, clammy, pale skin
Rapid, shallow breathing
Fatigue
Depression
Thirst
About High Blood
Pressure
High blood pressure (a.k.a. hypertension),
as defined in an adult, is:
→ ≥ 140 mm Hg systolic pressure
→ ≥ 90 mm Hg diastolic pressure
→Stage 1: 140-159/90-99
→Stage 2: ≥160 / ≥100
Symptoms of High Blood
Pressure
High blood pressure is called the “Silent
Killer”
There are no symptoms!
Effects of High Blood
Pressure
Hypertension contributes to:
– Heart attacks
– Heart failure
– Strokes
– Kidney failure
– Athersclerosis
Blood Pressure Facts
• Eventually, 90% of us get systolic hypertension
• The biggest factor in rising blood pressure is
weight
• Obese individuals’ risk for developing
hypertension goes up 8 times
• By cutting the country’s salt intake by ½, we
would save 150,000 lives per year
Reducing High Blood
Pressure…
Exercise
Being physically active
helps reduce the risk of
heart disease
– Easy tips:
• 30 minutes of moderate-level
activity 3-5 days/week
• Use the stairs, not the elevator
• Park your car at the far end of
the parking lot
Reduce Your Salt
Intake
Current recommendation
is less than:
– 2.4 grams/sodium/day
– 2,400 mg/sodium/day
Reducing salt can lower
blood pressure
Processed foods account
for most of the sodium
consumed
Tips:
– Buy fresh, plain frozen, or
canned with “no salt added”
– Use herbs, spices, and saltfree seasoning blends
– Eat more low- or reducedsodium or no-salt-added
versions of foods
Reduce Your Saturated
Fat Intake
Select foods that are:
–
–
–
–
–
–
–
Steamed
Garden fresh
Broiled
Baked
Roasted
Poached
Lightly sautéed or stirfried
Lose Weight
Blood pressure rises as
body weight increases
Losing even 10 pounds
can lower blood pressure
Set Goals that are:
– Specific
– Attainable
– Forgiving
Tips:
– Eat fewer calories than you
burn
– Aim for losing no more
than ½-2 pounds per week
– Eat 500 calories/day less or
burn 500 calories/day more
to lose 1 pound in 1 week
DASH Diet
(Dietary Approaches to Stop Hypertension)
• Proven to lower blood pressure in just 14 days
• It can lower cholesterol
• Along with weight loss & exercise, it can reduce
insulin resistance
Type of food
Number of servings for 1600 - 3100 Calorie diets Servings on a 2000 Calorie diet
Grains and grain products
(include at least 3 whole grain
foods each day)
6 to 12
7 to 8
Fruits
4 to 6
4 to 5
Vegetables
4 to 6
4 to 5
Low fat or non fat dairy foods
2 to 4
2 to 3
Lean meats, fish, poultry
1.5 to 2.5
2 or less
Nuts, seeds, and legumes
3 to 6 per week
4 to 5 per week
Fats and sweets
2 to 4
limited
DASH Diet
(Dietary Approaches to Stop Hypertension)
• Top 10 DASH Diet Tips:
1. Use grocery store salad bars
for lots of cut up, fresh
vegetables
2. Frozen vegetables make it easy
to add 2 or more servings of
veggies to your meal
3. Double up on veggies-1
serving is ½ cup, so so a full
cup makes 2 servings
4. Have fresh berries on your
cereal
5. Non-fat fruit yogurt, artificially
sweetened, makes a wonderful
snack or quick breakfast
6.
All nuts are heart healthymaking them salt-free boosts
their DASH benefits
7. Some convenience foods
make your DASH diet greatfor example, bagged, readyto-eat cut up veggies
8. Make your plate colorful-add
1-2 cooked vegetables and a
side salad with more than
just greens
9. Make your coffee a latte with
8 ounces of skim milk
10. Fresh fruit smoothies made
with skim milk & no added
sugar make a fast way to
maximize the DASH
potential of your diet
Reduce Stress - Relax!
Stress has been thought to
contribute to high blood
pressure
However, the long term
effects are not clear
Stress management
techniques do not seem to
prevent high blood
pressure,
BUT…they can make you
feel better and influence
control
Quit Smoking
Top Ten Reasons to Quit
Smoking:
1. Reduced risk of heart attack and/or
stroke
2. Reduced risk of lung cancer,
emphysema, and other lung diseases
3. Clothes, hair, breath, home, and car
will smell better
4. Climbing and walking can be
accomplished without being out of
breath
5. Fewer wrinkles
6.
7.
No more morning cough
Children’s risk of coughs,
colds, earaches will be
reduced
8. Increased energy for
physical activity
9. Save money by not
buying cigarettes to buy
other things you enjoy
10. Have more control over
life
If You Drink Alcohol, Do
So in Moderation
Drinking too much
alcohol can raise blood
pressure
It can also harm the
liver, brain, and heart
Alcohol can also cause
weight gain
Tips:
– Drink in moderation:
• 1 drink for women/day
• 2 drinks for men/day
– 12 oz of beer (regular
or light, 150 calories),
or…
– 5 oz of wine (100
calories), or…
– 1.5 oz of 80-proof
whiskey (100 calories)
Monitor Your Blood
Pressure Regularly
The only way to know if
you have high blood
pressure is to be tested for
it.
Visit your doctor to be
tested
You may monitor it at
home by using a blood
pressure cuff
Tips:
– NO coffee or cigarettes 30
minutes prior to testing
– Prior to the test, sit for 5
minutes (back supported,
feet flat, arm resting at the
level of your heart)
– Go to the restroom-a full
bladder or colon can change
the reading
– Get 2 or more readingsaverage the results
Stay Hydrated
Drink more fluids (8
8oz glasses/day or
more)
Do not drink your
daily water
requirement at once—
space it out throughout
the day
Increase Potassium in
Your Diet
Potassium has been shown
to prevent and control
high blood pressure
Eat fresh fruits and
vegetables to get
potassium
If eating packaged foods,
read the nutrition label and
choose those that have
more potassium
When Necessary Medication
There are many
medications that lower
blood pressure
Some medications
work better than
others
Tips:
– Take your medication at the same
time every day
– Place reminders around your
home
– Keep a chart/calendar
– Use a pillbox
– Remember to get your refills
– Continue to take your medication
even if you feel better
Reasons to Embrace Lifestyle
& Avoid Medication
• Medications have side
effects, including:
– Headache
– Dizziness or
lightheadedness
– Nausea and/or vomiting
– Fatigue, weakness,
drowsiness, or lethargy
– Diarrhea or constipation
– Weight loss/gain
– Increased anxiety or
nervousness
– Chest pain, heart
palpitations or arrhythmia
– Cough, fever, congestion
respiratory infections, flulike symptoms
– Skin rash
– Erectile Dysfunction
These symptoms generally do not occur when
lifestyle changes are made!