4 Lifestyle Tips to Control High Blood Pressure

1. Reduce salt intake

Did you know that Canadians consume on average 3,400 mg of sodium a day whereas the recommended daily intake is 2,300 mg? And that 30% of cases of high blood pressure are caused by excessive salt consumption (the main source of sodium)?

To reduce your salt intake, avoid processed foods as much as possible

• Canned foods,
• Deli meats,
• Store-bought meals,
• Cheese,
• Chips, etc.

Learn to read the Nutrition Facts label to make smart choices at the grocery store.

Since some over-the-counter medications contain sodium, it’s best to consult your pharmacist to check whether a product is appropriate for you.

2. Eat a healthy diet

Have you heard of the DASH diet? It stands for Dietary Approaches to Stop Hypertension. It emphasizes fresh fruits and vegetables, low-fat dairy products, dietary fibre, whole grains, and plant-source proteins.

Did you know that excessive alcohol consumption can cause blood pressure to rise? If you drink alcohol, always drink in moderation.

3. Lose weight and be active

People who are overweight are more at risk of developing high blood pressure. Losing weight—even just a couple of kilos—can be beneficial.

In addition to helping you lose weight, physical activity also has a beneficial effect on blood pressure. Aim for 30 to 60 minutes of moderately intense physical activity (e.g., walking, cycling, swimming), most days of the week.

4. Quit smoking

Smoking increases blood pressure and damages blood vessels. Go ahead and ask your pharmacist for help to quit smoking.

Your pharmacist is there to help you improve your lifestyle habits to keep your high blood pressure under control.

 

Further reading

https://guidelines.hypertension.ca/prevention-treatment/health-behaviour-management/