High blood pressure
can be dangerous
because it makes the
heart work too hard
and contributes to
atherosclerosis (the
hardening of the
arteries). High blood
pressure can also
increase your risk of
heart disease and
stroke, congestive
heart failure, kidney
disease, and blindness.
CONTACT US
Cochrane Family Health
Team
233 Eighth street,
Cochrane, ON, P0L 1C0
phone: 705-272-4200
fax: 705-272-2676
WHAT IS BLOOD
PRESSURE?
Blood pressure is the
force of your blood
against the walls of
your arteries. Your
blood pressure rises
and falls throughout
the day. When blood
pressure stays
elevated over time, it’s
called high blood
pressure. The medical
term your healthcare
provider may use to
mean “high blood
pressure” is
hypertension.
Tips for reducing
blood pressure
01
Reduce your sodium intake. Read
the nutrition facts labels on foods
before you buy them. Common
foods where high amounts of
sodium may be hidden are:
Breads and rolls
Deli meats
Pizza
Soup
Bouillon cubes
Take out / fast food
Frozen dinners
02
04
Adopt healthier eating habits.
Try starting slowly with one tip per
week.
Add a vegetable or a fruit serving
at every lunch and dinner.
Choose whole grains over white
refined grains.
Try having a meatless meal once a
week.
Try using herbs, spices onions and
garlic in your cooking instead of
extra salt.
03
Drinking too much alcohol too
often can increase your blood
pressure. Stick to one drink per
day maximum for women, and
two drinks per day for men.
Remember, one drink is:
Look at the % daily value and the
portion size. <5 % is a little.
>15 % is a lot.
One 12 oz beer
One 12 oz cooler
One 5 oz glass of wine
One 1.5 oz shot of hard liquor
like rum, vodka, gin, rye, etc.
Add enjoyable physical activity to
your daily routine. Aim for 30
minutes a day, five days a week. You
can try dancing, walking, yoga,
biking, lifting weights, swimming,
sports, playing outside with your
kids, shoveling snow, gardening,
pushing a stroller, raking leaves and
much more. Make sure to choose
activities you enjoy so the habit
sticks!
05
Reduce your stress levels. Stress
hormones constrict your blood
vessels and can lead to
temporary spikes in blood
pressure. Try taking some time
out of each day to relax and
decompress.