Healthy eating, physical activity, managing weight and stress, and taking your medications as prescribed can all help you to control your blood pressure.

Healthy eating

Healthy eating plays an important role in managing blood pressure. It is important to reduce your salt intake.

Try these healthy eating tips:

  • Choose vegetables and fruits more often (fresh or frozen without added salt).
  • Choose low-fat (one per cent or skim) dairy products.
  • Choose legumes (dried beans, peas and lentils) more often. Rinse canned beans with water.
  • Choose whole grains such as whole wheat breads, cereal, pasta and brown rice.
  • Eat fish at least twice a week (fresh, frozen or canned without added salt).
  • Choose lean meats and poultry without added salt.
  • Limit processed, smoked and cured foods.
  • Look for unsalted or ‘no added salt’ items (e.g. crackers, nuts).
  • Avoid using salt at the table and in cooking.
  • Avoid seasonings that contain the word ‘salt’ or ‘sodium’, such as garlic salt, celery salt, Kosher salt, sea salt or monosodium glutamate (MSG).
  • Flavour your foods with herbs, spices, fresh garlic, garlic powder, onion powder, lemon or vinegars.
  • Limit frozen convenience foods and fast food restaurant meals.
  • With time, your taste buds will adjust to the natural flavours of food without added salt.

Talk to a registered dietitian to learn more about healthy eating.

Physical activity

Build physical activity into your day. Regular physical activity can improve blood pressure and heart health.

Check with your health-care team about the exercise routine that is suitable for you. Both aerobic and resistance exercises are recommended for people with diabetes.

Be a non-smoker

Smoking affects blood pressure in two ways: Nicotine in cigarette smoke causes blood vessels to narrow, which increases blood pressure.

Smoking also makes blood pressure medications work less effectively. Ask your doctor about local programs and medications that may help you to quit.

Managing stress

To help cope with stress, try physical activity, socializing, laughter, and healthy eating. Avoid unhealthy stress-busters such as smoking, alcohol use, or poor food choices. Help is available if you need it. Remember to make time for yourself!

Alcohol

Alcohol raises blood pressure by interfering with the blood flow to and from the heart. Drinking alcohol can lead to both high and low blood glucose (sugar) and possibly high triglycerides. Talk to your doctor to see if alcohol is a choice for you.

Medication

When lifestyle changes are not enough, your doctor may prescribe medication. Most people need two or more drugs to bring down their blood pressure to a healthy level. It is important to take your medications as prescribed. Try to take them at the same time every day.

Treating high blood pressure may require time, patience and care by both you and your doctor. Your doctor might have to try different medications or combinations of medications to see which ones work the best for you with the fewest side effects. It is important to continue taking your medications, even when your blood pressure is at target.

Talk to your doctor or pharmacist if you have any questions about your medications.