Supporting
a family member with hypertension

How can I support a family member living with hypertension?

You can help a loved one suffering from hypertension by:

Learning to read nutrition labels: Look for foods that are low in saturated fat, cholesterol, and sodium. Be sure to read labels closely since many foods contain surprisingly high amounts of fat and salt.

Buying fresh fruit and veg: Fresh fruits and vegetables are rich in nutrients and fibre which can help reduce blood pressure. Keep ready-to-eat fruits and vegetables (such as baby carrots and celery sticks) in the refrigerator for the person with hypertension (and everyone in the household) to snack on. Bananas are great to have on hand because they are high in potassium, which has been shown to be beneficial for people with hypertension. Beware: many canned foods, including canned veggies, can be high in sodium, so stay away from these whenever possible.

Cooking more fish: Serve fish such as salmon, herring, mackerel, or sardines at least twice a week. They are high in heart-healthy omega-3 fatty acids, which have been shown to help lower blood pressure.

Going for the grains: Whole grains are another important part of your loved one’s diet. Stock up on breads and pastas that are made from 100% wholewheat flour.

Taking walks together: Talk your friend or family member with hypertension into taking a quick-paced walk around the neighbourhood every evening after dinner or at another mutually-agreeable time.

No smoking, limited alcohol: Smoking raises blood pressure and increases the risk of heart disease. Avoiding second-hand smoke is also important and may make it easier to quit smoking. Likewise, alcoholic beverages can also lead to high blood pressure. People with hypertension should limit their alcohol intake, which may be less difficult if they’re not in places where everyone else is drinking.

Being kind: People who are in healthy relationships and have lots of support are more likely to make the lifestyle changes necessary to control their blood pressure. Just be nice about it. It may not always seem like it, but just a little encouragement from you can go a long way.