Managing Blood Pressure for a Healthier You
- btrueman
- May 5
- 2 min read
May is Hypertension Awareness Month! Let's talk about how to manage your blood pressure and health.
What is hypertension?
High blood pressure, also called hypertension, occurs when the pressure in your blood vessels is consistently too high, and your heart has to work harder than usual to pump blood through your body. People might not be aware they have hypertension because it might not have any warning signs or symptoms and can only be diagnosed through blood pressure measurement.
Uncontrolled hypertension increases the risk of heart disease, stroke, organ damage, and other complications like eye problems, erectile dysfunction, diabetes and dementia. Managing blood pressure is essential for overall health and well-being.
What causes hypertension?
Some risk factors, such as family history, age, and gender, are beyond our control. However, lifestyle choices like smoking, alcohol consumption, physical activity, and diet can significantly impact blood pressure levels.
Dietary changes:
1) Canada’s Food Guide and DASH Diet (Dietary Approaches to Stop Hypertension) follow a similar pattern that has been shown to lower blood pressure. Both approaches emphasize eating a diet rich in fruits, vegetables, low-fat dairy products, whole grains, and lean proteins like fish, poultry, beans, legumes, nuts and seeds.
2) Limit salt/sodium intake by minimizing consumption of processed foods (such as sausages, frozen entrees), convenience foods (such as potato chips, cookies, salted nuts), and canned goods (such as salsa, tomato sauce, soups), and instead option for fresh, low-sodium alternatives.
3) Reduce your intake of saturated fats in meat and milk products, opting for unsaturated fats like canola/vegetable/olive oil, avocados, and nuts.
Lifestyle interventions:
1) Regular Physical Activity: Engage in at least 150 minutes (2 ½ hours) of moderate-intensity exercise per week.
2) Quit Smoking: It is important to stop smoking because smoking increases the risk of developing heart problems.
3) Limit Alcohol: Aim to have no more than one to two standard drinks per day.
4) Manage Stress: Find healthy ways to manage stress through physical activity, socializing, laughter, or healthy eating. Relaxation techniques can also be helpful.
Helpful Tips for Managing Salt Consumption:
1) Use Spices: Limit salt when cooking and at the table. Experiment with lemon juice, spices, and herbs to enhance flavours.
2) Choosing Packaged Food and Serving Size: Look for labels such as “sodium-free,” “low sodium,” or “no added salt” on food packages. Try not to go above 15% of the Daily Value for sodium. Always compare the serving size on the Nutrition Facts table to the amount you actually eat.
3) Hidden Sodium: Sodium can be hidden in foods that do not taste salty, such as ketchup, bread, instant oatmeal, or broths and dehydrated stock cubes.
4) Choose Wisely at Restaurants: When eating out, check the nutrition information of menu items and ask for less salt and sauces to be added. Ask for dressings and sauces on the side and use them lightly. Choose dishes made from fresh, low-sodium ingredients.
Recipes:
Written by Anastasia Bashkirtseva, nutrition student
Reviewed by Brittany Trueman, MHSc, RD, and Katie Hortobagyi, RD
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