Eat more fruits and vegetables, reduce salt intake, avoid processed meat, Mediterranean, vegan, low-carb, low-fat, keto… Whether we’re talking to a friend, seeing the latest trends on social media, or reading our favourite health and wellness magazine, we’re constantly exposed to nutrition-related information. With so much out there, it can sometimes be hard to know what dietary advice to trust and follow. Enter dietitians!
Dietitians play a key role in understanding the science behind nutrition and communicating it to people in ways that are easy to “digest” and action on. From research to working directly with patients within their community, dietitians aim to enhance health through food.
Consuming an unhealthy diet just so happens to be a risk factor for the development of chronic diseases like high blood pressure, also known as hypertension. Over one billion adults across the globe live with high blood pressure, which, if not adequately managed, can cause complications like chest pain, heart attacks, strokes, heart failure, and kidney failure. Luckily, dietitians seem to be well positioned to help people enhance their diets and therefore aspects of their health like blood pressure. But does research evidence support this? For answers, let’s turn to a systematic review that investigated the effects of dietitian-delivered medical nutrition therapy versus standard care or no intervention in adults with slightly elevated blood pressure or high blood pressure.
What the research tells us
The good news is that positive results are not in short supply! First and foremost, when it comes to the star of the show, it appears that adults receiving medical nutrition therapy from a registered dietitian can experience reductions in both their systolic and diastolic blood pressure. The “losses” didn’t end there. Decreases in body weight, the risk of developing cardiovascular diseases and stroke, and the need to use medications that treat blood pressure can also be seen. Unfortunately, no effect on heart attacks has been identified. All in all, the findings here suggest that registered dietitians, like other health professionals, have a valuable role to play in the management of high blood pressure and overall cardiovascular health.
Interested in connected with a dietitian? In Canada, people can access both free and paid dietitian services. Paid services occurring in private practice settings are sometimes covered by private health insurance plans, so those interested in this strategy should review their coverage. On the other hand, free dietitian services are offered by many provinces (through provincial hotlines and websites/online resources), local public health units, community health centres, and Family Health Teams.
Dr. Maureen Dobbins, an expert in interpreting and communicating the scientific literature, and edited by a professional editor. There are no conflicts of interest.
Tips for keeping blood pressure in check
High blood pressure (also known as hypertension) is one of the most common health concerns among Canadians, affecting nearly one in four adults. Left unchecked, it can increase the risk of heart disease, stroke, and kidney problems. The good news is that there are many practical steps you can take to manage your blood pressure and protect your health.
Know Your Numbers: Regular monitoring is key. Adults should have their blood pressure checked at least once a year or more often if recommended by a healthcare provider. At-home monitors are widely available and can help you track changes between clinic visits. A healthy target for most adults is below 120/80 mmHg, but your doctor may give you a personalized goal.
Adopt Heart-Healthy Eating Habits: Canada’s Food Guide emphasizes plenty of vegetables, fruits, whole grains, and lean proteins. Reducing sodium (salt) intake is especially important—aim for no more than 2,300 mg of sodium per day, or about one teaspoon of salt. Choose fresh or frozen foods over processed, and flavouring meals with herbs and spices instead of salt.
Stay Active: Regular physical activity helps lower blood pressure and improve heart health. Health Canada recommends at least 150 minutes of moderate to vigorous aerobic activity each week, such as brisk walking, cycling, or swimming.
Maintain a Healthy Weight: Carrying extra weight, especially around the waist, can put added strain on your heart. Even modest weight loss (5 to 10 percent of your body weight) can help.
Limit Alcohol and Quit Smoking: Alcohol should be consumed in moderation: up to two drinks a day for men and one for women, with some alcohol-free days each week. Quitting smoking is one of the best steps you can take for overall heart health.
Manage Stress and Prioritize Sleep: Chronic stress and poor sleep can contribute to elevated blood pressure. Deep breathing, meditation, and regular sleep routines can help reduce stress.
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