What to do to control blood pressure.

High blood pressure can be caused by many factors. Some of these factors are beyond your control, such as age, ethnicity and gender. Other factors such as diet, physical activity and smoking can be changed by improving their lifestyles to reduce the risk of hypertension.

• Have your blood pressure regularly, as recommended by your health care provider.
• If your doctor has prescribed medication , take them as directed.
• Reduce your intake of sodium. There are high sources of sodium in different types of convenience foods and snacks, as well as among the meats and smoked fish, salted, processed and canned. Also, limit the amount of salt added during cooking or at table. Foundation of heart disease recommends Canadians consume less than 2300 mg of sodium (about 5 ml or 1 teaspoon) per day. People diagnosed with high blood pressure or those sensitive to salt should limit their salt intake to 1500 mg (2 / 3 tsp) per day if they are between 18 and 50 years, 1300 mg if they are between 51 and 70 and 1200 mg if they have more than 70 years.
• Eat a healthy balanced diet low in fat (especially saturated and trans fats) based on the Food Guide. For tips for healthy eating, see Eat our website. Learn about the DASH diet , which can help you reduce your blood pressure.
• Be physically active for at least 150 minutes a week practicing an aerobic activity of moderate to vigorous into segments of 10 minutes or more. Consult your health care provider before beginning an exercise program.
• Achieve and maintain a healthy weight. If you are overweight, the fact of losing as little as 5% or 10% of your weight can help reduce your blood pressure and significantly reduce your risk of stroke or heart attack.
• Do not smoke. If you smoke, ask your doctor or health care provider about smoking cessation. If you do not smoke, avoid second hand smoke.
• Limit your alcohol intake to one or two drinks per day, up to 14 drinks for men and nine women .*
• Find healthy ways to manage stress. Too much stress can raise your blood pressure. Research suggests that the way you manage your stress is important. Avoid unhealthy mechanisms for managing stress such as smoking, alcohol consumption, poor diet, sedentary lifestyle, spending too much screen time and relieve him rather by physical activity, social activities, relaxation and healthy eating. Remember to make time for you. 

* These guidelines do not apply if you have liver disease, mental illness, if you take certain medications or if you have personal or family history of alcohol abuse, if you are pregnant, try to pregnant or breastfeeding. If the effect of alcohol on your health concerns you, consult a health care professional.