1. Cut The Fat
This does not mean cutting down totally on meat or diary products.
Take small steps each day:
-
Reduce intake of red meats or go for the leaner portions.
-
Remove the skin from your chicken or other meats.
-
Opt for low fat or skimmed milk, margarine or butter.
-
Switch your cooking oil to olive, sunflower seeds, corn or soybean based.
However, do remember that our body need fats for its nutrients and energy. Raise your awareness level and make a conscious effort to read the food labels carefully before making your choices.
2. Reduce Salt Intake
Salt has a relatively high level of Sodium, approximately 40%. Although Sodium is an essential mineral for the proper functioning of the body, excessive levels of sodium will raised your blood pressure making you Hypertensive.
Tips To Lower Your Salt & Sodium Intake:
-
When cooking, use less salt and sauces.
-
Avoid using them artificial seasoning base, powders and stock cubes to make soups as they contain high levels of salt.
-
When dining out, try not to drink the sauces and soup that accompany your dishes.
-
Enhance food taste with natural ingredients like onions, ginger, garlic, herbs.
-
Cut back on preserved food like bacon, canned meat and vegetables, ham, sausages and instant noodles or rice as they are known to be highly salted.
-
Shop for groceries and food that are low-sodium, low-salt or have been recommended as healthier choices by local health authorities.
3. Control Alcohol Intake
Although a small amount of red wine daily has been proven to be good for the heart, beware that you do not end up drinking excessively. If you have the habit of binge drinking, stop it totally as they not only raised your blood pressure, but are known to cause damage to your liver, heart and brain. Moderate your drinking or get help to cut off alcohol from your life if you are unable to manage.
4. Eat Healthy
There is no need to cut yourself off food. Why not go for healthier choices instead. There are enough evidence to suggest that a healthy and well balanced diet is effective in preventing High Blood Pressure. Eat in abundance of below:
-
Wholegrain Bread, Biscuits, Oats, Brown Rice.
-
Fresh Fruits and Vegetables - they contain potassium which counters the effects of sodium and lowers blood pressure.
-
Beans, Seeds and Nuts.
-
Fish like Mackerel, Salmon are rich sources of Omega-3 and Omega-6 which our body needs, but is unable to produce.
5. Supplements
There is absolutely no harm to include supplements that can lower your risk of high blood pressure.
-
Omega 3 Fish Oil - known to promote good heart health and reduce bad cholesterol
-
Vitamin Minerals and sources:
-
Potassium - fruits, vegetables, dairy products, fish
-
Magnesium - nuts, peas, beans, seeds, green leafy vegetables
-
Calcium - low-fat milk, cheese, yogurt, diary products
-
Garlic supplement
6. Alternate Cooking Methods
Instead of deep fried or barbecue, try alternate methods like steaming, roasting, pan fry or boil as these methods uses less oil and reduce the level of cholesterol and fats in the cooking.
Start being responsible for our own health. With medical and health care cost on the rise, we want to remain healthy and not become a burden to our family and loved ones unnecessarily should we fall ill.
We know for a fact that most heart diseases are closely linked to High Blood Pressure or Hypertension in medical terms. It occurs when the pressure in the arteries that carry blood from the heart to our body's organs and tissues remains high. Medically recommended reading for blood pressure is normal when the reading is 120/80 and below. You are considered pre-hypertensive if your reading is between 120/80 and 139/89. Anything from 140/90 and above is considered hypertensive.
The top reading, referred to as systolic refers to the pressure created when the heart beats, where the bottom reading, diastolic refers to the pressure of the resting heart beat.
If you have a family history of high blood pressure, you will almost certainly become hypertensive at some point in your life. Other contributing factors may include diet, age, stress, smoking and a sedentary lifestyle. While factors such as heredity or age cannot be altered, you simply can change your diet.
Food plays an important role and can contribute to High Blood Pressure? Of which, weight gain and high levels of salt in the diet will increase your risk. Take charge in changing your diet now. It takes little effort and can be incorporated into your daily meals. Here are some recommendations:
1. Cut The Fat
This does not mean cutting down totally on meat or diary products.
Take small steps each day:
-
Reduce intake of red meats or go for the leaner portions.
-
Remove the skin from your chicken or other meats.
-
Opt for low fat or skimmed milk, margarine or butter.
-
Switch your cooking oil to olive, sunflower seeds, corn or soybean based.
However, do remember that our body need fats for its nutrients and energy. Raise your awareness level and make a conscious effort to read the food labels carefully before making your choices.
2. Reduce Salt Intake
Salt has a relatively high level of Sodium, approximately 40%. Although Sodium is an essential mineral for the proper functioning of the body, excessive levels of sodium will raised your blood pressure making you Hypertensive.
Tips To Lower Your Salt & Sodium Intake:
-
When cooking, use less salt and sauces.
-
Avoid using them artificial seasoning base, powders and stock cubes to make soups as they contain high levels of salt.
-
When dining out, try not to drink the sauces and soup that accompany your dishes.
-
Enhance food taste with natural ingredients like onions, ginger, garlic, herbs.
-
Cut back on preserved food like bacon, canned meat and vegetables, ham, sausages and instant noodles or rice as they are known to be highly salted.
-
Shop for groceries and food that are low-sodium, low-salt or have been recommended as healthier choices by local health authorities.
3. Control Alcohol Intake
Although a small amount of red wine daily has been proven to be good for the heart, beware that you do not end up drinking excessively. If you have the habit of binge drinking, stop it totally as they not only raised your blood pressure, but are known to cause damage to your liver, heart and brain. Moderate your drinking or get help to cut off alcohol from your life if you are unable to manage.
4. Eat Healthy
There is no need to cut yourself off food. Why not go for healthier choices instead. There are enough evidence to suggest that a healthy and well balanced diet is effective in preventing High Blood Pressure. Eat in abundance of below:
-
Wholegrain Bread, Biscuits, Oats, Brown Rice.
-
Fresh Fruits and Vegetables - they contain potassium which counters the effects of sodium and lowers blood pressure.
-
Beans, Seeds and Nuts.
-
Fish like Mackerel, Salmon are rich sources of Omega-3 and Omega-6 which our body needs, but is unable to produce.
5. Supplements
There is absolutely no harm to include supplements that can lower your risk of high blood pressure.
-
Omega 3 Fish Oil - known to promote good heart health and reduce bad cholesterol
-
Vitamin Minerals and sources:
-
Potassium - fruits, vegetables, dairy products, fish
-
Magnesium - nuts, peas, beans, seeds, green leafy vegetables
-
Calcium - low-fat milk, cheese, yogurt, diary products
-
Garlic supplement
6. Alternate Cooking Methods
Instead of deep fried or barbecue, try alternate methods like steaming, roasting, pan fry or boil as these methods uses less oil and reduce the level of cholesterol and fats in the cooking.
Start being responsible for our own health. With medical and health care cost on the rise, we want to remain healthy and not become a burden to our family and loved ones unnecessarily should we fall ill.
