- Hydrate often, particularly before, during and after exercise.
- Be physically active for 30-60 minutes most days of the week.
- Eat a variety of fruits, vegetables and whole grains.
- Add a vegetable or fruit at every meal.
- Make at least half of your total grain intake whole grains. Try to consume the equivalent of 85g of whole grain products per day such as brown rice, whole wheat flour, barley, oats and bulgur.
- Increase you Calcium intake; consume milk products daily or its alternatives such as tofu and soy milk.
- Increase your potassium intake - choose foods with potassium, which may help to lower your blood pressure. Potatoes, beet greens, tomato juice and sauce, sweet potatoes, beans (white, lima, kidney), and bananas, are all good sources of potassium.
- Follow the three Rs: Reduce sugar intake, Reduce salt intake, Reduce portion size.
- Cut back on salt little by little—your taste for salt will adjust over time.
- Replace refined white sugar with more natural, healthier sugars, such as honey and molasses.
- Read the label - look for foods labeled “low sodium,” “reduced sodium,” or “no salt added”, this might lower the risk of hypertension.
- Cut back on food containing saturated fats, trans fats and cholesterol such as butter, lard and margarine, this might lower the risk of cardiovascular diseases.
- Exercise can improve your immune system and may reduce the risk of cardiovascular diseases.
- Solid fats contain saturated fats and/or trans fats that can raise “bad” cholesterol (LDL) in the blood and increase the risk of heart diseases.
- Trans fats are bad for your health and they can be found in types of food such as prepackaged cakes, cookies, crackers, icings, margarines and microwave popcorn.
- Salmon, other types of fish such as mackerel, and herrings and nuts are good sources of Omega-3s, a healthy type of fat.
- Salt can increase blood pressure, on average; an individual’s salt intake should be less than 1 teaspoon a day.
- A handful of nuts are a healthy snack. Nuts, such as walnuts, almonds and hazelnuts contain unsaturated fatty acids and other nutrients that make for a great snack food.
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