Hypertension
Blood pressure is the force of blood, that is pumped by the heart, pushing against the walls of the blood vessels (arteries). This allows oxygen and nutrients to be delivered to the rest of your body (organs and tissues). Your blood pressure includes two numbers. The top number (systolic) measures the pressure when your heart contracts and pushes the blood through the arteries. The bottom number (diastolic) measures the pressure when your heart relaxes in between heart beats.
If there is too much pressure (similar to too much air in a balloon), over time, this can damage the blood vessels, make your heart work harder to pump the blood, and cause heart problems. Having high blood pressure is a major risk factor for stroke and heart disease. Often, people who have high blood pressure, don't have any symptoms; therefore, it is a good idea to get your blood pressure checked regularly.
Blood pressure categories:
- Low risk: 120/80
- Medium risk: 121-139 / 80-89
- High risk: 140+/90+
Some risk factors for developing high blood pressure include: low physical activity level, smoking, increased stress, consuming too much alcohol, consuming too much sodium, having obesity.
Nutrition Can Help
Nutrition can play a major role in contributing, preventing and managing high blood pressure. Some eating patterns, such as the DASH Diet (Dietary Approaches to Stop Hypertension Diet) eating plan, can help lower blood pressure. This eating plan encourages lots of vegetables and fruit, low fat milk products, and whole grains. It encourages the consumption of more fish, poultry, lentils, nuts and beans and less red meat. It also encourages limiting intake of foods and beverages that are high in saturated fats, sodium as well as sugars and sweets, including limiting ultra-processed foods. Lastly, it encourages the consumption of foods that are a source of calcium, magnesium, potassium and fibre. See links below for more information. Other heart healthy eating patterns include the Mediterranean eating plan, MIND eating plan (hybrid of Mediterranean and DASH diets), and vegetarian eating plan.
If you are living with high blood pressure, talk to your doctor or health care provider about getting a referral to a Registered Dietitian (see links below).
Supports and Resources
- Dial-a-dietitian
- Find a dietitian in Winnipeg
- Private Practice Dietitian in Manitoba
- Hypertension Canada: Salt and Sodium: Get the Facts
- Hypertension Canada: Hypertension and You
- UnlockFood.ca – How to Prevent and Treat the Silent Killer
- Heart and Stroke: Healthy Eating
- Heart and Stroke: DASH Diet
- UnlockFood.ca: The DASH Diet for Lowering Blood Pressure
- Canada's Food Guide
Are you interested in group education?
Health Management Group Program Guide offers a variety of session to help prevent and manage diabetes, heart health and so much more.
- Check out the Heart Health Series through the health management guide.
