Get a Handle on Your Hypertension by Laura Vuicich, CNP

Summer is right around the corner, and with each change of the season, so follow your habits. It's time to treat yourself to better health!
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Hypertension, high blood pressure, or HTN, no matter the name you use, is a problem you should not ignore. HTN will not present with symptoms most of the time, therefore it is important to have your blood pressure checked regularly.

HTN can be caused by a multitude of offenders, ranging from things that are out of your control such as family history, age, gender and race to those you you can control, such as high-sodium diet, obesity and lack of physical activity.

HTN can lead to stroke, heart attack, vision loss, heart failure, kidney damage and sexual dysfunction. Now what can you do about it? Focus on the things you can control:

• A healthy whole-food diet low in sodium (less than 2 grams per day total)
• Get moving! 150 minutes per week is your goal- that means get your muscles working and your heart pumping
• Limit your alcohol intake to 1 drink per day for women and 2 drinks per day for men
• Manage your stress, take time for yourself each day to relax
• Quit smoking

What can you look forward to? A healthier life!

• Activity tolerance
• Weight loss
• Decreased risk for events that could lead to difficulty having a great quality of life
• HEART HEALTH

The summer months are upon us and it is time to get outside and move.  Take advantage of all that Columbus has to offer outdoors.  Take a walk with a friend, go for a bike ride, or head out for a jog. No matter your activity level, get out there and move. Local metroparks are a great opportunity to relax and enjoy your surroundings.

Another opportunity that the summer presents is fresh fuit and vegetables.  Now is the time to introduce new fresh foods into your diet. You will be surprised what you enjoy!

Tips for a successful summer:

• Buy in season- better flavor, nutrient profile, and is affordable
• Skip the salt- causes fluid retention, swelling and overall discomfort in the hot months
• Drink plenty of fluids- staying hydrated will protect your heart all year long
• Eat lean protein, <93% fat- this includes turkey breast, chicken breast, lean beef, lamb and plenty of wild-caught fish
• Focus on fresh herbs- use these in place of salt and store-bought seasonings to brighten up your food without adding the sodium

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