Health New England | Health Matters | Wellness Guide 2019

Health Matters ∞ 7 LESS THAN 120 LESS THAN 80 AND HIGHER THAN 180 HIGHER THAN 120 120-129 80 AND 130-139 80-89 OR OR 140 HIGHER OR 90 HIGHER Systolic mm Hg Diastolic mm Hg Sources: American Heart Association; National Institutes of Health KNOW YOUR NUMBERS Talk with your doctor about your blood pressure. Ask how often you should have it checked. Blood pressure is the force of blood against the walls of blood vessels. High blood pressure, or hypertension, can cause your heart to work too hard. This raises your risk for serious health prob- lems, including heart attack and stroke. BLOOD PRESSURE by the NUMBERS Normal Elevated Stage 1 hypertension Stage 2 hypertension Medical care needed right away Measured in mm Hg (millimeters of mercury) AND/OR OR LESS THAN 120 90 80 70 140 130 180 120 Instead of: Try: Pouring canned goods straight into a pan Rinse canned veggies and beans with water to wash away excess salt. Snacking on chips, crackers and cookies Munch on celery or carrot sticks, dried fruit, or a hand- ful of unsalted nuts. Ordering a full entrée at a restaurant Save part of your meal for later or split a meal with a friend. Choosing items described with words such as barbecued or smoked Choose baked, grilled, poached, sautéed or roasted. Ordering straight from the menu Ask about low-sodium choices. Picking up the salt shaker Taste first. Then add freshly ground pepper, lemon juice or another spice to freshen the flavor, rather than salt. Sources: Academy of Nutrition and Dietetics; American Heart Association Salt- Savvy Swaps Sodium hides in places you may not expect. So choose foods la- beled low-sodium when possible— and try these substitutions: