Simple steps can lower your blood pressure

Wil Day
·2 min read

WICHITA, Kan. (KSNW) — May 17 is World Hypertension Day.

Hypertension, more commonly called high blood pressure, is the leading cause of heart disease and premature death worldwide. People with hypertension are also at greater risk of developing Vascular Dementia, the second most common form after Alzheimer’s.

Nearly half of all adults in the United States have high blood pressure. In 2017, the results of a comprehensive study changed the guidelines for high blood pressure, meaning that many who had previously normal to borderline pressure, were now considered to have hypertension or be at risk.

There are rarely any symptoms of high blood pressure. The only way to know is to have your pressure checked regularly.

High blood pressure can be effectively treated with medication. However, a new medical study shows that lowering your sodium intake can be just as effective as medication.

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The study, published in the November issue of the Journal of the American Medical Association, shows that switching to a low-sodium diet had the same effect as blood medication for at least 75% of participants. Just 1 week on a low sodium diet saw participants blood pressure drop by 8 points. (mm Hg).

Here are some simple steps you can take to reduce your sodium intake:

  • Use salt-free spices and spice blends to flavor meats, seafood, and fresh vegetables.

  • Cook only fresh or frozen vegetables, unless the can of vegetables is clearly labeled “No Salt.”

  • Do not add salt to your water when cooking pasta, rice, or hot cereals like grits.

  • Closely read the labels of foods and packaged foods looking at sodium content. Many prepackaged and frozen meals contain high levels of sodium for flavor and as a preservative. look for foods label low or no sodium.

  • Eat a home more often. Restaurants often add much more salt to their foods.

  • Cut down or eliminate soda pop. Soda pop can contain anywhere from 30-60mg of salt per 12 ounces, which represents 2-to-4% of your daily recommended levels of sodium.

The Sedgwick County Health Department and Kansas State Research and Extension Office have partnered to offer a free self-monitoring blood pressure program. For more information or to register to participate, click here.

For more information about managing blood pressure, click here.

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