Page 19 - January 2020 Impression

Healthy at Hopkins
Monthly

January 2020
Keep the Pressure Down

Understanding Blood Pressure

A blood pressure reading is measured as How Can I lower My Sodium
two numbers. The top number, systolic Intake?
pressure, measures how much pressure 1. Look At The Label
is put on the wall of the arteries each
time the heart beats. The bottom It is recommended to consume no more
number, diastolic pressure, measures than 2,300mg of sodium/day. Most of
how much pressure is put on the wall our sodium comes from processed or
of the arteries between each heartbeat. packaged foods, so look at the nutrition
This is called diastolic pressure. High label to see how much sodium you
blood pressure occurs when either are consuming! For example, 1 can of
systolic or diastolic pressure is elevated. condensed tomato soup is 1,110mg of
Over time high blood pressure puts sodium. That is close to half of the daily
extra stress on the wall of the arteries sodium recommendation in one meal!
which can weaken or damage them.
Additionally, high blood pressure can 2. Cook More at Home
lead to other health conditions such as Making your own foods allows you to
heart attack, heart disease or stroke. have better control over the amount
of salt added to foods. Try limiting
While nearly half of Americans have packaged and processed foods and
high blood pressure, many people may focus on whole ingredients. Have some
not know anything is wrong as there fun using herbs and spices to add flavor For more information
are no symptoms. Fortunately, blood and keep the salt content low. access the Healthy
pressure screenings can help to identify
and prevent high blood pressure. There 3. Switch Out The Snacks at Hopkins portal
are many healthy lifestyle habits you Try switching up your daily snack through my.jhmi.edu
can practice that prevent and reduce routine. Instead of salted pretzels, try
high blood pressure such as reducing 1/4c of unsalted almonds to help satisfy
your sodium intake. your crunch craving. You can try air
popping your own popcorn then use
spices such as garlic powder and red
pepper flakes for a flavor boost!

American Heart Association | Office of Disease Prevent
and Health Promotion | U.S. Department of Agriculture