Table 4

Lifestyle therapies to reduce the possibility of becoming hypertensive, reduce blood pressure, and reduce the risk of blood pressure–related cardiovascular complications

A healthy diet high in fresh fruits, vegetables, low-fat dairy products, dietary and soluble fibre, whole grains, and protein from plant sources; and low in saturated fat, cholesterol, and salt in accordance with Canada’s Guide to Healthy Eating
Regular physical activity: accumulation of 30–60 min of moderate intensity dynamic exercise 4–7 d/wk in addition to daily activities
Low-risk alcohol consumption (≤ 2 standard drinks/d; < 14/wk for men and < 9/wk for women)
Attaining and maintaining ideal body weight (BMI of 18.5–24.9 kg/m2)
A waist circumference of
  • < 102 cm for men

  • < 88 cm for women

Reduction in sodium intake to < 2300 mg/d
A smoke-free environment
  • BMI—body mass index.

  • Reprinted with permission from the Canadian Hypertension Education Program.