Blood Pressure and Nutrition

Blood pressure control is important for a number of reasons, including reducing the risk of heart attack and stroke.

There are many ways to help optimize or maintain good pressure, including certain dietary patterns.

Hypertension Canada is an organization that has set some dietary recommendations to prevent or manage high blood pressure. Here are some of the key points they recommend below, but you should speak with your healthcare provider about what is right for you. Here are some of the key points they recommend below. You can read the full document here

• Eat a healthy diet rich in fruits and vegetables, low-fat milk products, whole grain products and meat alternatives such as beans, legumes, nuts and seeds.

• Choose foods low in saturated fats from meat and milk products, and rich in unsaturated fats like canola or olive oil.

• Limit your salt intake. Adults should consume less than 2000 mg of sodium daily. Choose unprocessed foods and those with a Nutrition Facts Label showing less than 5% Daily Value for sodium per serving.

• Limit the use of salty condiments like soy sauce, pickles, gravies and mustard. Be watchful for sodium hidden in foods that do not taste salty, like ketchup

• Use diluted tomato paste, fresh tomatoes, or homemade stock instead of tomato sauce, powdered bouillon, or canned soup in recipes

• Avoid adding salt when cooking and baking. Try using lemon or lime juice, herbs and spices to add flavour without adding sodium.

• At restaurants, ask for gravy, sauces, cheese, and salad dressings on the side, and use these items lightly

They also recommend the DASH diet which includes