There are several things you can do to stop hypertension and keep your blood pressure lower. Blood pressure increases with age, and more than nine in 10 Canadians will develop hypertension unless they follow a healthy lifestyle.

  • Be physically active for 30 to 60 minutes on most days of the week. Try walking, biking, swimming, cross-country skiing or any other physical activity that you enjoy. Remember that even a little bit of physical activity is better than no activity at all.
  • Eat a lot of fresh fruits and vegetables, low-fat dairy products and other foods low in fat and salt. Avoid fast foods, canned foods or foods that are bought prepared, as well as any foods where you can see the fat in them.
  • Eat less salt in your diet. This is made easier by eating the diet described above, by avoiding eating at restaurants and by not adding salt to your cooking or keeping salt at the table. Most of the salt we consume is from packaged or prepared foods and from food cooked in restaurants.
  • If you drink more than two alcoholic drinks each day, drinking less will help to lower your blood pressure. A regular-sized bottle or can of beer, 1.5 ounces of hard liquor or a regular-sized glass of wine are each equal to a single alcoholic drink.
  • Keeping your body weight within a healthy range also prevents high blood pressure. If you are overweight, losing about 10 lbs (5 kg) will lower your blood pressure, and reducing your weight to within a healthy range will lower your blood pressure even more.
  • It is important to stop smoking if you have high blood pressure. Smoking increases the risk of developing heart problems and others diseases. Ensuring that you live and work in places that are smoke-free is also important.


  1. March 16, 2016

    It is a helpful to me so keep it up. Thank you.

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