New blood pressure guidelines make American Heart Month the perfect time for a check-up.
February is American Heart Month, and as a leading community-based organization committed to improving the nation’s health, the McPherson family YMCA urges everyone in McPherson County to get a blood pressure screening. Revised blood pressure guidelines from American Heart Association mean that nearly half of all Americans (46 percent) have high blood pressure. High blood pressure is often referred to as “The Silent Killer” because there are typically no warning signs or symptoms.
To address the prevalence of heart disease, the Y has made a national commitment to the Million Hearts campaign, an initiative spearheaded by the U.S. Department of Health and Human Services, CDC and Centers for Medicare and Medicaid Services that aims to prevent one million heart attacks and strokes.
While high blood pressure and heart disease are serious conditions, the good news is that a healthy heart is an achievable goal through lifestyle changes such as lowering sodium intake, eating healthier and getting more physical activity. Because reducing fat intake and getting exercise is always at the forefront of heart health sodium’s contribution to hypertension is sometimes overlooked. Below are some tips to help lower sodium intake
1. Think fresh: Most of the sodium Americans eat is found in processed foods. Eat highly processed foods less often and in smaller portions — especially cheesy foods, such as pizza; cured meats, such as bacon, sausage, hot dogs, and deli/luncheon meats; and ready-to-eat foods, like canned chili, ravioli and soups. Fresh foods are generally lower in sodium.
2. Enjoy home-prepared foods: Cook more often at home—where you are in control of what’s in your food. Preparing your own foods allows you to limit the amount of salt in them.
3. Fill up on veggies and fruits — they are naturally low in sodium: Eat plenty of vegetables and fruits — fresh or frozen. Eat a vegetable or fruit at every meal.
4. Adjust your taste buds: Cut back on salt little by little — and pay attention to the natural tastes of various foods. Your taste for salt will lessen over time. Additionally, keep salt off the kitchen counter and the dinner table and substitute spices, herbs, garlic, vinegar or lemon juice to season foods.
5. Boost your potassium intake: Choose foods with potassium, which may help to lower your blood pressure. Potassium is found in vegetables and fruits, such as potatoes, beet greens, tomato juice and sauce, sweet potatoes, beans (white, lima, kidney), and bananas. Other sources of potassium include yogurt, clams, halibut, orange juice and milk.
Tyler Glidden is the wellness director for the McPherson Family YMCA.