CANOSSA HOSPITAL (CARITAS)
WELLNESS LETTER



Blood Pressure is the force of the blood pulsing against the walls of the arteries. The pressure when the heart beats is called the systolic pressure (the first number in a blood pressure reading). The pressure between beats, when the heart relaxes, is called the diastolic pressure (the second number in a blood pressure reading). High blood pressure (hypertension) is an important risk factor for stroke, heart attack, and kidney disease.

You can prevent hypertension by:

  • Lose weight. This is especially important if you tend to gain weight around the waist rather than in the hips and thighs. A weight loss of only 10 pounds can lower blood pressure.
  • Limit alcohol intake to two drinks or less per day.
  • Exercise regularly. 30-45 minutes of brisk walking 3-5 times a week helps lower your blood pressure.
  • Reduce sodium (salt) intake. The daily requirement of sodium is only 500mg.More than 2500mg of sodium per day is excessive. Watch for processed foods that contain high levels of sodium. Products labelled "low sodium" should contain less than 140mg of sodium per serving. Fresh fruits and vegetables are low in sodium.
  • Make sure you get enough potassium, calcium, and magnesium in your diet. otassium-rich foods include orange juice and potatoes. Magnesium-rich foods include leafy green vegetables and whole grains. Calcium-rich foods include dairy products, broccoli and dark leafy greens.
  • Reduce saturated fat intake. Saturated fat is found in animal products (milk, cheese, and meat). Limiting these foods will also help you lose weight and lower your risk or heart
    disease.
  • Stop smoking. Smoking increases your risk of lung cancer, heart disease and stroke.

It is important to screen for hypertension annually. For an adult, if your blood pressure is 140 or higher systolic or 90 or higher diastolic, call your doctor for consultation.


CT/vn/No. 25 - July, 2001.