Haldimand Family Health Team

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Eating for Heart Health: The Link between Nutrition and Hypertension

Eating for Heart Health: The Link between Nutrition and Hypertension

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Hypertension, commonly known as high blood pressure, affects millions of people worldwide and is a major risk factor for heart disease and stroke. Hypertension occurs when the force of the blood against your artery walls is consistently too high. Factors such as genetics, lifestyle, and diet can contribute to elevated blood pressure. While medication can be necessary for some individuals, making smart nutritional choices can support both the prevention and the management of hypertension.

A diet high in fruits, vegetables, low-fat dairy products, whole grains, nuts, legumes, poultry, and fish while low in red meat, sugar-sweetened products, fast-food, and sodium can help reduce your blood pressure.

Did you know that 6/10 Canadians consume too much sodium on a daily basis? For many people, it is best to eat no more than 2300 mg of sodium per day (about 1 tsp of table salt). If you have high blood pressure, it’s even better if you can aim for 1500 mg per day.

Try these tips to eat less sodium:

  • Cook at home more often: Restaurant and takeout meals tend to be higher in sodium than homemade meals.
  • Limit processed foods: Processed foods like canned soups, packaged snacks, and frozen meals often contain high levels of sodium.
  • Select Low-Sodium Alternatives: Look for low-sodium” or “no-salt-added” versions of your favourite foods.
  • Use Herbs and Spices: Flavor your food with herbs, spices, and other seasonings instead of salt or high sodium condiments to reduce sodium intake without sacrificing taste.
  • Rinse Canned Foods: If using canned foods like beans or vegetables, rinse them under water before cooking to remove excess sodium.

By making informed dietary choices and embracing a heart-healthy lifestyle, you can take significant steps toward controlling blood pressure and improving your overall well-being. Remember, it’s not about perfection but about making gradual, sustainable changes that can lead to long-lasting health benefits. Start today—your heart will thank you!