3 ways to balance your plate and manage blood pressure

When trying to manage high blood pressure, planning balanced meals is key. These include a variety of foods containing protein, healthy fats and whole grain, high-fibre carbohydrates. Here are three tips to help you achieve a balanced plate:

1. Divide your plate into quarters

Start by filling half of your plate with vegetables and then one quarter with protein and the other with carbohydrates. Try to include different types of vegetables, which can be fresh, frozen or canned. If you choose canned vegetables, look for ones with no added sodium. Season vegetables with herbs, pepper, lemon, lime, vinegar and plant-based oils

2. Choose whole grain and high fibre carbohydrates

Whole grain pasta, brown rice, sweet or baked potatoes, and whole grain bread are all great sources of healthy carbohydrates.Be sure to watch the sodium levels on packaged breads and side dishes. Choose ones with a daily value of less than 15% of sodium when possible.

3. Include protein with each meal

Think beyond meat when planning meals and include proteins like beans, legumes, tofu, nuts and seeds. Fish, poultry and lean meat are excellent options as well. Look for ways to decrease sodium by avoiding sauces and seasoning with pepper, herbs and spices.

While planning balanced meals may seem straightforward, many people struggle with fitting their diet into this pattern. A dietitian can help by developing personalized recommendations to help you on your nutrition journey and make managing your high blood pressure easier.

The information provided is for personal use, reference and education only and is not intended to be a substitute for a Physician’s advice, diagnosis or treatment. Please consult your healthcare professional for specific information on personal health matters.