Nutrition and Diet Tips for High Blood Pressure
Nutrition is important in helping to keep blood pressure readings normal (120 / 80). A well balanced diet, low in calories & watching portion sizes can help lower blood pressure over time.
| General High Blood Pressure Diet Tips |
|---|
| Eliminate or lower your salt intake |
| Eliminate or lower your sugar intake |
| Choose healthier FATS and OILS — like olive oil, avocados, peanut oil or canola oil |
| Eat whole, natural foods |
| Eliminate or reduce processed foods by cooking more at home and/or eating out less often |
| Choose water as your beverage and not sugar loaded drinks |
| Take time to enjoy your meals and make dining a social event — eating healthy doesn’t have to be routine and boring! |
| See Canada Food Guide online for more information: Canada Food Guide. |
Tips from Canada’s Food Guide:
- Have plenty of fruits and vegetables. Eat lots of fruits & vegetables — at least half your plate!
- Eat protein foods. Eat lean protein like fish, chicken beans, tofu & eggs. This should be 1/4 of your plate.
- Make water your drink of choice. The single most easiest and impactful thing you can do right now, to lose weight and benefit your health, is simply: stop drinking soda pop!
- Choose whole grain foods. Eat whole grains: They have protein, fiber & other nutritients that help you feel full longer – this should fill 1/4 of your plate.
Resource Information:
Type: Article
Length: Short (< 5 minutes)
Topics: Managing Medical Conditions
Conditions: Cardiac
Related Careguides: Diet Tips for Low Blood Pressure, How To Assist with Eating and Drinking
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