Blood Pressure

Many people these days suffer from high blood pressure (hypertension) and is often called the 'silent killer'.

'Silent Killer' facts:

• 1 in 5 adults have high blood pressure, yet most don't know it!
• No warning signs or symptoms to alert you that your blood pressure is too high.
• High blood pressure leads to heart disease and stroke.

What is blood pressure (BP)?

Blood pressure is the measure of how much work your heart need to do to pump blood around the body. Normally blood pressure reading give 2 numbers, for example 120/80. The top number (120) is the systolic pressure, the peak pressure when the heat beats. The bottom number (80) is the diastolic pressure, the pressure when the heart rests. BOTH NUMBERS ARE IMPORTANT.

Ideal blood pressure for most people is less than 120/80.

Many things affect your blood pressure, physical activities normally increase BP as well as mood changes such as excitement, anger or fear. However, these changes is temporary. Long period of high blood pressure at rest are the main worry.

What causes high blood pressure?

• Hereditary
• Kidney disease
• Overweight
• Excessive alcohol intake
• High salt intake
• Lack of physical activity

Why is it important to control high blood pressure?

Normal blood pressure delivers blood to all parts of the body without damaging sensitive organs. High blood pressure means your heart has to pump HARDER to deliver the same amount of blood around the body. This can cause permanent damage to delicate organs, such as eyes, kidneys and brain. High BP also increase  your risk of developing heart disease!

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Eat less salt!

In our previous post, CVD - A Killer, we disclosed that Cardiovascular disease is the leading cause of death in Malaysia and also worldwide, and HIGH BLOOD PRESSURE is a major risk factor. Are you at risk?

In Malaysia, there are 5.8 MILLION of people who is having high blood pressure, a high-sodium diet may be to blame. In certain people, sodium or salt increases the blood pressure as it holds excess fluid in the body, increasing the burden on the heart. Too much salt in the diet also increases risk for stroke, heart failure, osterporosis, stomach cancer and kidney disease.

Reduce Salt in Your Diet

Basically, the more you eat food with little or no salt the better it is. According to the American Heart Association, we should AIM TO EAT LESS THAN 1500 mg of sodium per day which is around 6 grams of salt - > one teaspoon

Tips for Reducing Sodium in the Diet

• Read the Nutrition Facts Label to compare and find foods lower in sodium.

• Choose fresh fruits and vegetables
• Limit the amount of processed foods.
• Avoid FAST FOOD.
• Avoid adding salt when cooking and/or eating.
• Try use spice and herbs to replace salt in cooking.

How much Sodium is in Salt?

Salty Six - Common Foods Loaded with Excess Sodium

AHA also listed out the 6 popular foods that contains high amount of salt.

Reducing your salt intake definitely give benefits to your heart and hopefully with a few points given from here. You are able to make the SMART choice and further reduce your risk to cardiovascular heart disease.

Source:

1. American Heart Association
2. National Heart Association of Malaysia
3. British Heart Foundation

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