120/ 80. It’s the blood pressure number we all aim for, but what does the ratio stand for?
The top number, known as systole, measures the pressure in the arteries when the heart contracts, pumping blood to the body. The bottom number, diastole, measures the pressure in the arteries as the heart relaxes, filling with blood.
Blood pressure can vary from minute to minute with stress and sleep changes, and for some of us, white coat syndrome spikes blood pressure as we walk into the doctor’s office. While we know that keeping blood pressure in check is good, we may not fully understand why high blood pressure can put our health at risk.
High blood pressure is a condition that often goes unnoticed. With little to no symptoms, hypertension has coined the name, “the silent killer” because it can cause major damage to the heart, brain, eyes, and kidneys before it feels like anything is wrong. This is why regularly checking blood pressure and taking measures to reduce hypertension is vital. Watching alcohol consumption, cholesterol levels, and sodium intake can all make a difference.
If you want to take control of your blood pressure, form the habit of reducing sodium. The American Heart Association names six popular foods to watch for, known as The Salty Six:
• Bread and rolls – One slice of bread can contain as much as 230 milligrams of sodium.
• Cold cuts and cured meats – Deli or pre-packaged meats can have as much as 1,050 milligrams of sodium.
• Pizza – One slice can contain up to 760 milligrams.
• Poultry – Choose your chicken wisely, avoiding products enhanced with a sodium solution. Just three ounces of fast-food-style nuggets can contain almost 600 milligrams of sodium.
• Soup – One cup of canned chicken noodle soup can have up to 940 milligrams of sodium.
• Sandwiches – A sandwich can easily top 1,500 milligrams of sodium.
While the daily recommended sodium intake is 2,300 mg, it can be easy to overdo salt because it’s disguised in everyday foods. This is why it’s important to check nutrition labels for sodium content; you may be surprised to find sodium in foods that don’t taste salty. Choose “no salt added” and “low sodium” products and cook with plenty of herbs and spices.
If nutrition labels overwhelm you, simply swapping processed foods for fresh options can help. Fresh fruits and vegetables are naturally low in sodium and high in nutrients.
Of course, reducing sodium isn’t the only way to improve blood pressure. Stress management, regular exercise, and avoiding tobacco products are just a few other lifestyle factors that can play a part. Incorporating these habit shifts can make the world of difference in your blood pressure and health for years to come.
Karissa Winkel is the family and community wellness agent with K-State Research and Extension – Cottonwood District. Contact her at 620-793-1910 or krwinkel@ksu.edu.
