4 LIFESTYLE TIPS TO CONTROL HIGH BLOOD PRESSURE

1. REDUCE SALT INTAKE

Were you aware that Canadians, on average, consume approximately 3,400 mg of sodium daily, while the recommended daily intake is 2,300 mg? Additionally, excessive salt consumption (the primary source of sodium) is responsible for 30% of high blood pressure cases.

To reduce your salt intake, make an effort to avoid processed foods, which are often high in sodium. These may include:

• Canned foods
• Deli meats
• Store-bought meals
• Cheese
• Chips, and more

To make informed choices at the grocery store, it’s essential to learn how to read the Nutrition Facts label. Furthermore, since certain over-the-counter medications contain sodium, it’s advisable to consult your pharmacist to determine the suitability of a product for your needs.

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

Individuals who carry excess weight are at a heightened risk of developing high blood pressure. Even shedding a few kilograms can be advantageous.

Physical activity not only aids in weight loss but also exerts a positive impact on blood pressure. Strive for 30 to 60 minutes of moderately intense physical activity (e.g., walking, cycling, swimming) on most days of the week.

4. QUIT SMOKING

Smoking elevates blood pressure and harms blood vessels. Don’t hesitate to seek assistance from your pharmacist to quit smoking.

Your pharmacist is readily available to assist you in enhancing your lifestyle choices to effectively manage your high blood pressure.