Aim for two servings of fruits and two servings of vegetables per day. Choose fruits or vegetables instead of salty snack foods.Replace white bread with wholemeal or multigrain bread.Wholegrains, fruits and vegetables are high in fibre, magnesium and potassium, which are beneficial foods that lower blood pressure. Products with the Healthier Choice Symbol contain less sodium than similar products in the same category. Use the Nutrition Information Panel on food labels and select food products with less sodium.Avoid drinking soup stock and sauces as they contain a lot of sodium.Taste food and try not to add more salt or sauces to the food at the table if the food is already palatable. Ask for the sauces to be served on the side.Ask for your food to be prepared with less salt and sauces, where possible.Avoid using salted and preserved food such as ikan bilis, salted fish, salted eggs, luncheon meat, sausages and ham.Enhance the taste of food with natural herbs and spices like onion, ginger, garlic, chilli, parsley, spring onions, cinnamon and cloves.Cook with less salt, sauces, stock cubes, and seasoning powders as many of these flavourings contain a lot of sodium.
Here are ways to effectively reduce sodium intake: Canned and processed foods also generally have a high sodium content. Salt and sauces added in food preparation and at the table contribute to most of the sodium we consume daily. Scientific studies have provided strong evidence that lowering sodium intake is beneficial in reducing blood pressure. However, if eaten in excess, sodium raises blood pressure, especially in sodium-sensitive individuals. Salt contains 40 percent sodium, which is a mineral essential for the normal functioning of the body. Related: Eat to Lower Blood Pressure Basic Dietary Guidelines for Hypertension 1. This approach may also reduce your reliance on medication to control the disease. Regular exercise and a healthy diet that includes foods that lower blood pressure can help manage hypertension naturally. Prolonged high blood pressure can damage blood vessels and increase the risk of developing kidney failure, coronary heart disease and stroke. Hypertension is a silent killer as it may not produce any symptoms. Hypertension refers to a condition where the blood is pumped around the body at a higher pressure. What is Hypertension or High Blood Pressure? High blood pressure or hypertension is a common condition affecting one in four adult Singaporeans.