Eat a healty diet 2019-08-29T14:22:04+00:00

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.

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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.
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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.
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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
Drinking Guidelines

I Quit Now

I Quit Now is a free interactive website that will help you free yourself from tobacco. It has:
  • Five interactive steps to work through at your own pace
  • Specialist support available in an online forum and chat room Friendly support from a virtual community of smokers and ex-smokers.
  • Telephone helpline
  • Quit Smoking Centres
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