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Take action on your lifestyle

You can improve your health habits starting today

Take action on your lifestyle

You can improve your health habits starting today

If you are between 20 and 65 years old, you may want to follow lifestyle advice and have regular health screenings for hypertension and elevated resting heart rate.1–4
Following your doctor’s advice and making lifestyle changes can enhance your quality of life and reduce your risk of heart, brain, kidney, and other diseases.

You can improve your health habits to reduce the risk for hypertension and elevated resting heart rate

Alcohol: moderation makes it memorable

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Drinking too much alcohol can raise blood pressure by several points. It can also reduce the effectiveness of blood pressure medications. Do you really like to drink? Limit your alcohol consumption to no more than two drinks per day, one for women.

KNOW TIPKNOW TIPA drink is one 33 cl beer, 12 cl wine, 2 cl high spirit.
Think before you drink!

Food: when healthy meets tasty

Try to eat a heart-healthy, low-fat diet containing vegetables, beans, fresh fruits, low-fat dairy products, whole grains, fish, and unsaturated fatty acids (especially olive oil). Consume less red meat and saturated fatty acids.

KNOW TIPKNOW TIPkeep a food diary with your favorite healthy recipes.

Maintain an ideal body weight

Maintaining a healthy weight provides many health benefits. If you are overweight, losing as little as 5 to 10 pounds (3 to 5 kg) may help lower your blood pressure.

KNOW TIPKNOW TIPIt’s never too early to get in that old pair of jeans.

Goodbye sofa, hello movement!

Let’s start! Regular physical activity, thirty minutes a day for at least five days per week, can lower your blood pressure. It's important to be consistent because if you stop exercising, your blood pressure can increase again.

KNOW TIPKNOW TIPwalking, jogging, cycling, swimming, or dancing, choose a sport that you really like!

Salt is everywhere. Reduce it.

Even a small reduction in dietary sodium can improve your heart condition and reduce your risk of high blood pressure. Adults should consume no more than 5 g of salt per day, just under a teaspoon. Start reducing your salt consumption at home. It's simple: not adding salt while cooking, not having a salt shaker on the table, limiting the consumption of salty snacks and choosing products with lower sodium content.

KNOW TIPKNOW TIPeliminating a pinch of salt daily will help you get used to it.

Quit smoking, live long

Each cigarette you smoke increases your blood pressure for a long time after you finish. Quitting smoking can reduce your risk of heart and lung disease, and improve your overall health.

KNOW TIPKNOW TIPtalk to your doctor about strategies or programs to help you stop smoking.

Say no to stress, say yes to a healthy life

Ready to be less stressed? Clear your space, clear your mind, and immerse yourself in meditation. Take some time to think about what causes you to feel stressed. Once you know what's causing your stress, consider how you can eliminate or reduce it.

KNOW TIPKNOW TIPrelax yourself with meditation techniques.

A third of your life

Lack of sleep can do more than make you yawn; it can harm your health. People who don't get enough sleep have a higher risk of obesity, high blood pressure, heart attack, diabetes, and depression.

KNOW TIPKNOW TIPPractice a relaxing bedtime ritual and charge your phone as far as possible from your bed.

Drugs? No, thanks

Talk to your doctor about an appropriate program for you if you need help ending recreational drug use.

KNOW TIPKNOW TIPdon’t be afraid to ask for help!

Pay attention, coffee lover!

If you love a “Good morning coffee” do so in moderation. Too much coffee is associated with a risk of cardiovascular disease.

KNOW TIPmix it up! Alternate coffee with herbal tea or other healthy beverages.

Your doctor, your friend!

Go to scheduled checkups, have regular physical controls, keep blood pressure and cholesterol levels under control, take care of your health.

KNOW TIPKNOW TIPreport any signs or symptoms to your doctor.

    

Know-your-risk calculator

Check your risks to improve your lifestyle

KNOW MORE

Know-your-risk calculator

Check your risks to know it better

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1. Hypertension Canada Guidelines. Health Behaviour Management, Hypertension Canada Guidelines. Published online 2018. Accessed April 17, 2020. https://guidelines.hypertension.ca/prevention-treatment/health-behaviour-management
2. Mayo Clinic. Tachycardia - Symptoms and causes. Mayo Clinic. Published 2020. Accessed May 27, 2020. https://www.mayoclinic.org/diseases-conditions/tachycardia/symptoms-causes/syc-20355127
3. Mayo Clinic. www.mayoclinic.org/diseases-conditions/high-blood-pressure/symptoms-causes. Published April 23, 2020. https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/symptoms-causes/syc-20373410
4. Williams B, Mancia G, Spiering W, et al. 2018 ESC/ESH Guidelines for the management of arterial hypertension. Eur Heart J. 2018;39(33):3021-3104.


 

Job number GL-NONC-00032
Last update October 2020


I Know hypertension is a friendly resource to help you learn more about hypertension (high blood pressure) and elevated resting heart rate.

Job number GL-NONC-00032
Last update October 2020

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