Healthy Eating Tips for Healthy Blood Pressure:
- Buy fresh or frozen vegetables instead of canned or packaged with added sauces.
- Choose low-sodium vegetable juices and soups.
- Choose at least 3 higher fibre whole grain foods each day.
- When buying breads, crackers, cereals, bakery products, desserts and snacks, choose products with higher fibre, lower fat and lower sodium.
- Limit processed, cured, smoked or deli meats.
- Choose skim or 1% milk and yogurt more often than cheese.
- Limit processed cheese slices and processed cheese spreads.
- Have smaller portions of meats, fish (avoid fish high in mercury or deep-fried), and poultry.
- Eat a small handful of unsalted nuts and seeds several times a week.
- Check food labels and choose sweets and snack foods with the lowest amount of sodium and saturated or trans fat.
Healthy Eating Tips for Healthy Blood Pressure:
If you are overweight, start by losing 10 pounds to lower your blood
pressure. Ensure any weight loss program is complimented with
physical activity. Start with these free programs to help you manage
your weight loss.
Lose It!
Food database with 7 million+ foods, restaurant items and brands from around the world, hand curated by our on-staff nutrition experts
eaTracker
Use eaTracker to check your food and activity choices, analyze your recipes and plan your meals. Sign up to set goals and track your progress.DASH Diet
The DASH diet is especially recommended for people with
hypertension (high blood pressure) or prehypertension. The DASH
diet eating plan has been proven to lower blood pressure in studies.
It is based on an eating plan rich in fruits and vegetables, and low-fat
or non-fat dairy, with whole grains. It is a high fiber, low to moderate
fat diet, rich in potasium, calcium, and magnesium.
DASH Diet
The DASH diet is especially recommended for people with
hypertension (high blood pressure) or prehypertension. The DASH
diet eating plan has been proven to lower blood pressure in studies.
It is based on an eating plan rich in fruits and vegetables, and low-fat
or non-fat dairy, with whole grains. It is a high fiber, low to moderate
fat diet, rich in potasium, calcium, and magnesium.
MyFitnessPal
The DASH diet is especially recommended for people with hypertension (high blood pressure) or prehypertension. The DASH diet eating plan has been proven to lower blood pressure in studies.Limit alcohol consumption
- Reducing alcohol consumption can reduce blood pressure.
- Consuming no more than maximum 2 drinks per day, can potentially drop SBP by 3.9 mmHg and DBP by 2.4 mmHg.
- Consumption should not exceed 14 standard drinks per week for men and 9 standard drinks per week for women.
- Drinking more than moderate amounts of alcohol can raise blood
I Quit Now
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- Telephone helpline
- Quit Smoking Centres