ciation (AHA) changed the definition of hypertension moving the number from 140/90 to the newly revised 130/80. The change increased the percent of


5


U.S. adults living with high blood pres- sure from 32 percent to 46 percent. Why do so many people have hyper-


tension? Sodium plays a big role. “Salt helps retain water, and when


you have more water, you have in- creased blood pressure, especially for people who are prone to hypertension. Cut sodium down to less than 1 gram a day. Salt is everywhere, even in juice, so it is something you have to pay attention to and read labels. Avoid all fast food,” Tobbia said. More than 75 percent of the sodium


we eat comes from packaged and res- taurant foods, according to the AHA. Aside from curbing the salt habit, a little weight loss can bring down blood pressure. “Just losing 5 to 10 pounds can drop


blood pressure 3-5 points,” Tobbia said. To help lower blood pressure and


cholesterol, the AHA suggests an aver- age 40 minutes of moderate- to vigor- ous-intensity aerobic activity, 3 or 4 times per week. The AHA also suggests incorporating


foods with potassium into your diet, because potassium helps counter the effects of sodium and may help lower your blood pressure. Good sources in- clude: sweet potatoes, potatoes, greens, tomatoes, white beans, kidney beans, nonfat yogurt, oranges, bananas and cantaloupe .


6


GET SOME REST Sure, you feel groggy when you


don’t get enough sleep, but did you know you can actually be damaging your heart health? “People who don’t have good sleep


patterns end up being hypertensive,” Tobbia said. According to WebMD, when you


routinely get less than 6 hours of sleep night, you raise your risk of higher blood pressure and cholesterol. It in- creases the odds you’ll become obese and get diabetes, too (both of which can hurt your heart). Aim for 7-9 hours of shut eye.


7


EAT HEALTHIER Obesity puts people at a higher


risk of heart disease, regardless of their age. “The youngest person I have seen


6 Living Well i January/February 2018


REDUCE BLOOD PRESSURE In 2017, the American Heart Asso-


GETTY IMAGES


which lies deep inside your abdomen, surrounding your internal organs, according to the Mayo Clinic. Alarge amount of belly fat


increases your risk of cardio- vascular disease and other dis- eases. If you’re a woman and your


waist is more than 35 inches around, or 40 inches if you’re a man, talk to your doctor about a diet and exercise plan.


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was 16-years-old and he was morbidly obese at 350 pounds,” said Tobbia. “We are seeing a lot of people in their 30s with significant coronary disease and we didn’t see that before.” Eating a healthier diet means avoid-


ing fast food, reducing processed foods and eating more fruits and vegetables. Tobbia suggests people start to improve their diet with portion control before they incorporate healthier food, as baby steps can be more sustainable in the long run. Smaller portions is something we can all do and then start to work in healthier foods.


8


TRIM THAT BELLY FAT Excess weight is not a good thing,


but belly fat is particularly problematic. The trouble with belly fat is that it’s not limited to the extra layer of padding located just below the skin (subcutane- ous fat). It also includes visceral fat —


GET MOVING! There is no way to avoid


it, exercise has so many benefits including reducing your risk of


heart disease. There are so many ways to incorpo-


rate more exercise into your life, even taking regular walks helps, said Tobbia. The AHA has these recommenda-


tions for exercise: For Overall Cardiovascular Health:


At least 30 minutes of moderate-in- tensity aerobic activity at least 5 days per week for a total of 150; or at least 25 minutes of vigorous aerobic activity at least 3 days per week for a total of 75 minutes; or a combination of moderate- and vigorous-intensity aerobic activity. Plus, moderate- to high-intensity mus- cle-strengthening activity at least 2 days per week for additional health benefits. If you can tackles several of these —


such as increasing exercise, reducing stress, improving your diet — you can lower your risk of heart disease, said Tobbia.


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