Why High Blood Pressure Is Dangerous
Hypertension is called the "silent killer." It damages blood vessels without symptoms and is a leading cause of stroke, heart attack, and kidney disease. One in three adults has it, and many don't know.
- •Normal: under 120/80 mmHg
- •Elevated: 120-139/80-89 mmHg
- •Stage 1 hypertension: 140-159/90-99 mmHg
- •Stage 2 hypertension: 160/100 mmHg or higher
Sodium and Blood Pressure
Sodium (salt) pulls water into the body. Eating a lot of it increases blood volume, which raises the pressure against your artery walls.
The WHO recommends under 2,000mg of sodium (5g of salt) daily. The Korean average is around 3,500mg — 1.7× the recommendation.
What Is the DASH Diet?
DASH (Dietary Approaches to Stop Hypertension) was developed to prevent and treat high blood pressure. Validated by the US National Institutes of Health, it can lower systolic pressure by 8-14mmHg without medication.
- •Vegetables: 4–5 servings a day (rich in potassium)
- •Fruit: 4–5 servings a day (bananas, oranges, etc.)
- •Whole grains: 6–8 servings a day
- •Low-fat dairy: 2–3 servings a day
- •Lean meat, fish, poultry: 6 servings a day or fewer
- •Nuts and legumes: 4–5 times a week
Practical Ways to Cut Sodium
- •Leave the broth: most sodium in soups and stews is in the liquid
- •Check nutrition labels: always look at sodium content
- •Use natural seasonings: garlic, ginger, pepper, lemon juice
- •Cut processed foods: ham, instant noodles, salted seafood
- •Ask for "less salt" when eating out: Korean food especially runs salty
Potassium-Rich Foods
Potassium helps flush out sodium. Make sure you get enough.
- •Banana: about 420mg per banana
- •Spinach: about 840mg per cup
- •Sweet potato: 540mg per medium potato
- •Avocado: about 490mg per half
- •Tomatoes, oranges, potatoes, and more
With kidney disease you may need to limit potassium. Consult your doctor.
“A taste for salt won't change overnight. Cut it by 10% each week.”