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.