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Peggy Anderson
Extension Agent/Burke-Divide
May 3, 2008
I’m still taking registrations for Dining With Diabetes,
set to start on Tuesday, May 20 at the Burke County
Courthouse, 1:00 - 4:00. Call the Burke County Office for
registration information.
May is National High Blood Pressure
Month
When we start to feel a cold coming on, most of us are
quick to react with some kind of remedy to ward off the
impending illness. Unfortunately, we cannot feel other more
serious conditions, such as high blood pressure. You even
may have heard of high blood pressure being referred to as
"the silent killer." But, if we are aware of it, we can
defend ourselves against it and the complications that come
with it.
May is National High Blood Pressure Month. It kicks off a
yearlong campaign to prevent and control this condition.
Blood pressure is the force of blood against the walls of
arteries. Two numbers make up blood pressure: systolic
pressure (the pressure when your heart beats) and diastolic
pressure (the pressure when your heart is relaxed). Normal
blood pressure is systolic pressure of 120 and diastolic
pressure of 80, which is expressed as 120/80 or 120 over 80.
Levels at or greater than 140/90 are considered high blood
pressure, also known as hypertension. Hypertension is not
uncommon. In fact, American adults have a 90 percent chance
of dealing with it at some point in their life. This does
not mean it is inevitable, though.
An estimated one in four adults in the U.S. has
hypertension. High blood pressure is serious because,
through time, it can cause kidney failure, heart disease,
blindness and stroke. Heart disease is still the leading
cause of death for men and women in America, but it can be
prevented, at least to some degree, with lifestyle changes.
Several risk factors are associated with high blood
pressure, including excess weight, inactivity, smoking,
drinking alcohol in excess, unhealthy diet, increased age
and being African American. Some of these are beyond our
control, but others can be managed or eliminated.
Smoking damages artery walls and narrows the path that
blood travels, increasing blood pressure, health experts
say. Quitting will reduce that damage and your risk of
developing heart disease.
Drinking alcohol in large amounts also has been shown to
increase blood pressure, although the reason for it isn't
clear. As with everything, moderation is the key. According
to recent recommendations, women should have no more than
one drink per day and men no more than two. One drink can be
12 ounces of beer, 5 ounces of wine or 1.5 ounces of
80-proof liquor.
Your diet is one of the biggest factors you can control
to help improve your blood pressure, according to
nutritionists. Limiting sodium intake is a major factor in
reducing your risk of hypertension. Sodium is an essential
nutrient in our bodies; we need it to regulate blood volume
and it is important for the proper functioning of our
muscles and nerves. However, too much of it can have a
negative effect.
Although "salt" and "sodium" often are used
interchangeably, they actually are very different. Sodium is
an element found in nature. Salt, or sodium chloride, is
what we put in those shakers that sit on the table. The
current recommendation is to keep your daily sodium intake
under 2.3 grams (2,300 milligrams). The average American
typically consumes 4 grams each day.
Reading the nutrition labels on foods and remembering the
following shopping tips can help you reduce your sodium
intake:
• Buy fresh, frozen or canned vegetables with no salt
added.
• Use fresh poultry, fish and lean meat rather than canned
or processed types.
• Drain and rinse canned meats before using them.
• Use herbs, spices and salt-free seasoning blends in
cooking and at the table.
• Cook rice, cereal and pasta without salt.
• Avoid convenience foods, such as canned soups or boxed and
frozen dinners, which are usually high in sodium.
• Remember to look at both the sodium content and serving
size on food labels.
• Know what the label means.
Sodium-free: less than 5 milligrams (mg) per serving
Very low sodium: 35 mg or less per serving
Low sodium: 140 mg or less per serving
Unsalted or no salt added: Salt may be in the product
naturally but is not added during processing
Increasing your activity level also can be beneficial in
lowering your blood pressure. Health experts recommend 60
minutes of physical activity a day for kids and 30 minutes
for adults. If you are not active at all, remember to start
slowly.
You may not be able to do 30 minutes of exercise right
away, but don't get discouraged. Keep at it and gradually
increase your workout time and intensity as your body gets
used to exercise. Or try breaking up your exercise by taking
three 10-minute walks each day and working up from there.
Every little bit helps.
Schedule:
Wednesday, May 7 - Minot
Thursday, May 8 - Divide County
Friday, May 9 - Burke County
Monday, May 12 - Burke County
Tuesday, May 13 - Divide County
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