Simple Tips to a Lower Blood Pressure

One in six adult Singaporeans suffers from high blood pressure, also known as hypertension. Having this condition can increase the risk of having a stroke and heart failure. A couple of ways to maintain your blood pressure and reduce health complications are with dietary and lifestyle changes.

Here are some simple tips that can help to lower your blood pressure!

Reduce Salt Intake

Salt contains 40% sodium, an essential mineral for the normal functioning of the body. However, eating too much sodium can raise blood pressure, especially to those who are sodium-sensitive.

Sodium comes from:

  • What is added during the processing of food
  • Our cooking
  • What we add at the table
  • Food naturally

Salt, sauces and condiments that are added during the food preparation are the biggest source of salt and sodium. Here are ways to reduce sodium intake effectively:

At Home

  • Cook with less salt, lower sodium sauces, stock cubes and seasoning powders. 
  • Use natural herbs and spices such as onion, ginger and garlic to enhance the taste of food.
  • Use less of highly salted and preserved food such as ikan bilis, salted fish and luncheon meat

Eating Out

  • Ensure your food is prepared with less salt and sauces, where possible.
  • Ask for the sauces to be served on the side so you can add to your food if needed. 
  • Avoid drinking all the soup stock and gravies as they contain high sodium and salt content.

Groceries Shopping

  • Purchase fresh food as often as possible
  • Refer to the nutrition information panel on the food labels and choose products with less salt and sodium content.

Foods That Lowers Blood Pressure

A well-balanced diet that supports a lower sodium intake helps to prevent hypertension and even lower blood pressure for those with existing high blood pressure conditions. Enjoying healthier, balanced meals can be easy by following this ‘My Healthy Plate’ visual guide!

 

(Source: https://www.healthhub.sg/a-z/diseases-and-conditions/high-blood-pressure-healthy-eating-guide)

If you cook at home, choose cooking methods that involve less oil. Choose healthier food products by using the Nutrition Information Panel on the food labels. You can identify a healthier product with the ‘Healthier Choice’ symbol.

When eating out, choose food items that do not look greasy. Avoid oily, deep fried food and dishes with gravies that have excessive oils floating on the surface.

Limit Alcohol Intake

There is evidence that shows that frequently consuming large amounts of alcohol will increase blood pressure. So do limit the amount you drink. 

Reduce Your Weight, If Needed

Losing weight is one of the most effective ways to combat blood pressure, even if it is a small reduction. Consuming food that is low in calories and regular exercise can help to achieve a healthier weight.

In Conclusion

  • Reduce your sodium intake by cooking with less salt and sauces
  • When eating out, ask for less sauce and gravy
  • Purchase food products with the ‘Healthier Choice’ symbol
  • Follow ‘My Healthy Plate’ for guidance on eating a well-balanced diet and manage your weight. 

Small steps go a long way to a healthier lifestyle.

Contact any of our branches to check your blood pressure or visit our website at https://heartlandhealth.sg//health-screening-pdfs/ to get more information. 

Source: https://www.healthhub.sg/a-z/diseases-and-conditions/high-blood-pressure-healthy-eating-guide

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