Table 3.

Lifestyle therapy to reduce the risk of blood pressure-related cardiovascular complications in hypertension

Healthy diet
High in fresh fruits, vegetables, low-fat dairy products, dietary and soluble fibre, whole grains and protein from plant sources, low in saturated fat, cholesterol and salt in accordance with Canada’s Guide to Healthy Eating
Regular physical activity
Accumulation of 30 min to 60 min of moderate intensity dynamic exercise 4 to 7 days per week in addition to daily activities.
Low-risk alcohol consumption
≤2 standard drinks/day, and less than 14/week for men and less than 9/week for women. One standard drink is a glass of wine (5 oz/142 mL of 12% alcohol content), one beer (12 oz/341 mL of 5% alcohol) or one shot of spirits (1.5 oz/43 mL of 40% alcohol)
Attaining and maintaining ideal body weight
Body mass index 18.5 kg/m2 to 24.9 kg/m2
Attaining and maintaining healthy waist circumference
Europid	<102 cm for men, <88 cm for women
Japanese, South Asian, Chinese	<90 cm for men, <80 cm for women
Reduction in sodium intake
Less than 2300 mg/day
A smoke-free environment
Stress reduction
In people in whom stress may be contributing to blood pressure elevation, stress management should be considered

With permission from the Canadian Hypertension Education Program