Blood Pressure

 What you put into your body has a direct effect on blood pressure  Individuals that consume a diet high in salt, saturated fat and cholesterol have an increased risk of developing hypertension

 The Center for Disease Control recommends eating less than 2,300 mg of salt per day and the American Heart Association recommends less than 1,500 mg  1 teaspoon of salt is equal to 2,300 mg of salt

 The average American consumes about 3,400 mg of sodium everyday  Most sodium in the diet comes from packaged processed foods

 Excess salt in the bloodstream causes the kidneys to retain water  The extra water raises blood pressure and puts extra strain on the kidneys, arteries, heart and brain

 When making food choices read the food label and look for the sodium content

 Choose foods with low sodium content  Foods with less than 120 mg (5%) of salt are considered low  Foods with more than 480 mg (20%) of salt are considered high

 Fast food is often filled with extra sodium  According to a study by the American Medical Association Americans get a larger dose of sodium than people in other countries, even if the exact same items are ordered

 Caffeine found in coffee and soda can cause dehydration which can lead to high blood pressure.  When your body is dehydrated the body holds onto sodium causing an increase in blood thickness and puts more pressure on the arteries which can lead to hypertension.

 In addition, the extra calories from soda can cause weight gain which can lead to obesity, a pre-cursor for high blood pressure

 Drinking too much alcohol can raise blood pressure to unhealthy levels  Having more than 3 drinks in one sitting temporarily increases blood pressure  Repeated binge drinking can lead to long-term increases

 Water is important to maintain homeostasis within the body, but did you know that drinking too much water can be bad for you as well?  Consuming too much water can lead to hyponatremia, which causes sodium levels to drop too low, which can lead to seizures, coma and death

 Concern for individuals participating in activities lasting longer than 1 hour  Make sure athletes consume fluids that have electrolytes (Gatorade, PowerAde, etc.)  Can also occur in people that take ecstasy as the drug causes an increase in body temperature and extreme thirst when consumed

 DASH Diet often prescribed to help control blood pressure  Stands for Dietary Approaches to Stop Hypertension  Known as the Number 1 lifestyle recommendation for reducing blood pressure

 The DASH diet is a lifelong approach to healthy eating that's designed to help treat or prevent hypertension  The DASH diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium and magnesium.