High blood pressure, also known as hypertension, is a serious medical condition where the pressure of blood flow pushing against your artery walls is consistently higher than normal. Hypertension can significantly increase your risk of major health complications like heart attack and failure, vision loss, kidney damage, erectile dysfunction and memory loss.
In Singapore, a concerning 37% of residents aged 18 to 74 have hypertension, with over half (53%) of these cases previously undiagnosed. Let’s delve deeper and learn how to manage and prevent this condition.
Blood pressure categories – which one are you in?
Did you know the average Singaporean consumes almost twice the recommended daily amount of sodium? With an intake of around 3,600mg (nearly 2 teaspoons of salt), we are significantly exceeding the healthy limit of less than 2,000mg (around 1 teaspoon). This is a major contributor to hypertension.
Here are some tips for healthy eating to reduce sodium intake and prevent hypertension:
- Minimise intake of high-sodium foods such as processed, pickled, and fast food
- Choose unsalted snacks such as unsalted nuts and fruits
- Drain gravy or sauce before eating canned food
- Choose to consume fresh and unprocessed foods
- Reduce the consumption of condiments and gravy
- Use natural herbs, spices and aromatics to enhance flavour instead of using salt
- Choose sauces and condiments with the Healthier Choice Symbol (HCS)
You may also check out our 365 recipes that are easy and nutritious to help you eat healthier and better!
Looking for ways to manage hypertension? Aside from the above general guide, look no further than the DASH diet (Dietary Approaches to Stop Hypertension)!
The DASH diet emphasises the consumption of nutrient-rich foods that can significantly lower your blood pressure. Some examples are fruits and vegetables, low-fat dairy products, whole grains, fish, poultry and nuts. At the same time, limit foods that are high in saturated fat, cholesterol, trans fat, sodium, sweet sugary food and drinks as well as red meat. By incorporating these healthy habits, the DASH diet can effectively lower blood pressure and improve your overall health. Talk to your doctor to see if the DASH diet is right for you.
If you are unsure about the DASH diet or have any nutrition-related questions, please feel free to consult our dietitians for further advice!
