High blood pressure is called the silent killer. It is estimated that 43% of the Canadian adult population don’t even know they have it. But simple, everyday things you do could be contributing to rising blood pressure. Maybe you put too much salt on your vegetables, sit too long at your desk, smoke, stress out often over small things, or snore the night away. Keep reading to see which of these “S” factors might be affecting you. Then take quick action with simple – and effective – lifestyle changes. As Heart and Stroke Foundation spokesperson and blood pressure expert Dr. Sheldon Tobe says, each heart-healthy lifestyle change you make could help lower your blood pressure as much as a standard starting dose of a blood-pressure lowering drug.
High blood pressure – also known as hypertension – is a measure of the pressure or force of blood against the walls of your arteries when your heart pumps. Over time, high blood pressure damages the walls, causing scarring that promotes the build-up of fatty plaque, which can narrow and eventually block arteries (atherosclerosis). It also strains the heart and eventually weakens it. Very high blood pressure can cause blood vessels in the brain to burst, resulting in a stroke. Blood pressure that is consistently more than 140/90 mm Hg is considered high, but if you have other conditions such as diabetes or kidney disease, 130/80 mm Hg is considered high. The only way you will know if you have high blood pressure is to have your doctor check it.
Salting
Salt is such a commonplace ingredient that we barely think about shaking it onto our food – even food that’s already high in sodium. But about one-third of the population is salt-sensitive, meaning excess salt can boost their blood pressure and reducing their intake can be especially beneficial for their hearts. Even people with normal blood pressure levels can benefit from reducing their salt intake.
Lifestyle changes
Only about 10% of your total sodium consumption comes from adding salt at the table. Processed foods, including fast foods, hot dogs and luncheon meats, canned soups, condiments and salty snacks contribute most of our dietary sodium. So, remember to check the Nutrition Facts table on food products for sodium or salt. If the daily value of sodium listed in the table is 10% or less, the product is considered low in salt.
Most Canadians consume about 3,300 mg of sodium a day. According to Dr. Sheldon Tobe, just reducing salt to 1,800 mg can bring systolic pressure down by five points and diastolic down by 2.7 points – that can make a big difference for some people. The Heart and Stroke Foundation suggests that Canadians consume no more than 2,300 mg of sodium a day, the equivalent of 1 tsp (5 mL) of salt, including salt found in fast-foods, grocery store items, and prepared, ready-to-go dishes.
Sitting
If you spend most of your day sitting in front of the TV or a computer screen, you’re probably not getting your required 30 minutes of physical activity a day. Physical inactivity has been linked to higher blood pressure levels and an increased risk of heart disease.
