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WHAT DOES A HEART HEALTHY DIET LOOK LIKE?

FOR HYPERTENSION AWARENESS MONTH, SOME TIPS TO LOWER RISK OF HIGH BLOOD PRESSURE, FROM BRITTANY MCMULLAN

Brittany McMullan is a registered dietitian at Zehrs Bolton. Connect with the author via zehrs.ca/dietitians or editorial@caledonenterprise.

Hypertension, also known as high blood pressure, is the leading risk factor for cardiovascular disease in Canada. Commonly referred to as the silent killer, hypertension often goes undetected. I'm often asked about the role

food plays in overall heart health - and truthfully - nutrition plays a huge part. With a few simple changes, your risk for hypertension can be lowered.

May is Hypertension Awareness Month, a great time to reflect on the foods we eat and how they impact our heart. Here are some of my favourite tips:

Watch your sodium intake. Processed foods often contain a lot of added sodium. Added sodium in your diet can lead to high blood pressure, so it's important to consume less sodium whenever possible. An easy way to lower your sodium intake is to eat homemade, unprocessed foods.

This puts you in control of the amount of sodium you add. Instead of adding salt to your meals during cooking, use herbs and spices to add flavour.

Eat foods higher in potassium, calcium and magnesium. Missing out on foods containing potassium, calcium and magnesium may also contribute to high blood pressure. The easiest way to ensure you are getting enough of these nutrients is to eat a well-balanced diet including a variety of whole foods.

Here are some food sources:

• Potassium: bananas, cantaloupe, leafy greens

• Calcium: yogurt, almonds, edamame

• Magnesium: nuts, seeds, whole grains, legumes

Choose fibre rich foods. Another nutrient important for a healthy heart is fibre. Soluble fibre dissolves in water, acting

like a gel, and can help lower cholesterol and reduce fat absorption.

Good sources of soluble fibre are oat bran, barley, legumes (peas, beans, lentils) and chia or flax seeds. Insoluble fibre does not dissolve in water, but helps to keep us regular and promotes a healthy digestive system.

Some sources of insoluble fibre include nuts, whole grains, vegetables and fruits.

OPINION

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2022-05-19T07:00:00.0000000Z

2022-05-19T07:00:00.0000000Z

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