High blood pressure, also called hypertension, is a serious health problem that can lead to heart disease, stroke, kidney failure and even vision loss. Many people do not know they have hypertension because often it has no symptoms. It is important to check your blood pressure periodically and discuss significant changes with your health care provider.
“It is often called the silent killer because sometimes no symptoms are present. Regular screening and lifestyle management are key to controlling it,” said Dr. Qurrat Shamim, a nephrologist with Prisma Health Nephrology. “Almost half of all adults in the United States have high blood pressure, but only about one in four has it under control.” The good news is that healthy choices, especially around diet, can help. One of the best things you can do is follow a low-sodium diet.
A diet low in sodium helps lower blood pressure and protects your kidneys. Most people eat too much salt without even realizing it. Salt is found in many foods, especially processed items such as frozen dinners, canned soups, chips and crackers. Even small amounts add up quickly. “Diet plays a crucial role in controlling hypertension. Making the right dietary choices can significantly reduce blood pressure, often with results comparable to medications,” Shamim said.
Choosing fresh, homemade foods instead of pre-packaged ones is a smart step. For example, a half a teaspoon of table salt has more than 1,100 milligrams of sodium. A salt-free seasoning blend from the grocery store can have less than one milligram. Soy sauce has nearly 900 milligrams in one tablespoon, while lime juice or flavored vinegar has almost none. Two ounces of dill pickles can carry more than 700 milligrams of sodium, while a fresh cucumber has almost none. One frozen meal can contain almost 2,000 mgs of sodium but a homemade meal with no added salt might have just 80 milligrams. Reading food labels and making small swaps can make a big difference.
Health care professionals often recommend the DASH diet to people with high blood pressure. DASH stands for Dietary Approaches to Stop Hypertension. This diet includes lots of fruits and vegetables, whole grains, lean proteins such as chicken and fish, and low-fat dairy. It avoids processed foods, added sugars and salty snacks. Drinking plenty of water and limiting caffeine and alcohol also can help.
A healthy weight also supports heart and kidney health. Even losing 10 pounds through a healthy diet and exercise plan can make a difference. To lower your blood pressure and keep your kidneys healthy, start by making small changes in what you eat. Choose fresh ingredients, cook at home more often, and use spices and herbs instead of salt for flavor. These small changes can bring big results.
To learn more or to schedule an appointment with Dr. Shamim, call Prisma Health Nephrology at 865-238-6580 or visit blountmemorial.org.
