High Blood Pressure

What Can I Do To Control My Blood Pressure?

• Know your blood pressure level. Keep a record of your blood pressure measurements. Take your blood pressure medicine regularly and at the time prescribed, even if you feel well.
  • Learn more about high blood pressure and how to prevent it »
  • Use the blood pressure diary to keep track of your blood pressure measurements (PDF, opens in new window) »
• ​​Exercise 5 times per week, including aerobic exercise (such as walking or cycling) and resistance training (such as lifting weights). Over time, regular exercise can lower your blood pressure.
  • Learn how to start doing aerobic exercise safely »
  • Learn how to start doing resistance training safely »
• Maintain a healthy weight.
• Increase your intake of foods that are high in potassium, calcium and magnesium such as:
  • fruits
  • vegetables
  • nuts and seeds
  • whole grains
  • beans and lentils
  • lower fat milk products
• Reduce the amount of sodium in your diet to less than 2000mg each day​. Learn how to reduce sodium in your diet »
• If you drink alcoholic beverages, do so in moderation.
  • For men: no more than 1-2 drinks per day or less than 14 drinks per week.
  • For Women: no more than 1 drink per day or less than 9 drinks per week.
• Learn relaxation techniques if you notice that stress increases your blood pressure. Relaxation techniques include:
  • deep breathing
  • progressive muscle relaxation
  • visualization
  • medicine
• Speak to your cardiovascular prevention and rehabilitation team or doctor to help develop your action plan. Learn how to build an action plan »