Heart experts say cutting salty olives can help lower blood pressure naturally. Learn which foods to limit to protect your heart health.
Salty Olives Linked to Hidden Risk of High Blood Pressure
Heart specialists are urging Surrey residents to rethink their diet choices as part of efforts to manage high blood pressure without medication. The advice comes as new guidance highlights that certain seemingly healthy foods — including packaged olives — could contribute to dangerously high salt intake.
Why Salty Foods Are a Concern
High blood pressure, also called hypertension, affects millions of Canadians and is often dubbed the “silent killer” because it rarely causes symptoms. Left unchecked, it can lead to heart disease, stroke, kidney failure, and vascular dementia. Health authorities recommend adults over 40 monitor their blood pressure regularly and pay close attention to their daily salt consumption.
Which Foods May Surprise You
While olives are often seen as a heart-healthy snack due to their oleic acid content, experts warn that packaged olives in brine can be unexpectedly high in salt — with up to 4 grams per 100 grams. The recommended daily salt limit for adults is just 6 grams. Consuming too many salty olives could push people well over this safe threshold.
How to Make Healthier Choices
Experts from organizations such as the British Heart Foundation (BHF) advise checking food labels carefully to choose lower-salt options. They suggest rinsing olives to reduce brine and seasoning, and selecting unflavoured or naturally fermented olives with stones intact, as these often contain more beneficial polyphenols and less added salt.
What Residents Can Do Now
Heart specialists encourage Surrey residents to reduce their reliance on processed, high-salt foods — not only olives but also crisps, processed meats, pickles, and ready-made sauces. Preparing home-cooked, lower-salt meals can help manage blood pressure levels naturally. However, they stress that people already on hypertension medication should continue treatment as dietary changes alone may not be enough.
The Broader Message on Salt and Health
This guidance forms part of wider public health efforts in Canada to tackle high blood pressure through lifestyle changes. By being mindful of hidden salt in everyday foods, residents can take simple steps toward better heart health — without necessarily needing to rely on tablets.
