Nutrition Guide for Hypertension

1. Maintain a healthy body weight

If you are overweight (BMI> 25 kg/m²), please reduce your weight through healthy eating and exercise.

Body Mass Index, BMI   =  Weight (kg)/Height (m²)

2. Reduce intake of salt

Limit intake of foods that are high in salt.  The following are examples of foods high in salt.

• Light or dark soy sauce
• Chili or tomato sauce
• Canned food
• Salted egg, fish and vegetables
• Belacan
• Cincaluk
• Chicken or anchovy stock cubes
• Mayonnaise
• Sausages
• Burgers
• Instant noodles
• Potato chips
• French fries

3. Use natural spices and ingredients to flavour food

Natural spices and ingredients can be used to flavour food without adding too much salt. For example:

• Garlic
• Onion
• Ginger
• Chilli (dried or fresh)
• Pepper
• Lemon or lime juice
• Curry powder
• Turmeric (fresh or powder)

4. Increase intake of fruits, vegetables and whole grains

Fruits, vegetables and whole grains are rich in fiber, magnesium and potassium that helps in managing blood pressure.

5. Reduce intake of alcohol

Alcohol drinks may increase blood pressure and weight. Each gram of alcohol provides 7 calories. If you do not drink, please do not start. If you do drink, recommendation for alcohol intake is as below:

• Men:   2 servings / day
• Women: 1 serving / day

6. Regular exercise

Regular exercise helps to maintain physical and mental health as well as to control your weight. For example brisk walking, swimming andcyclingfor at least 30 minutes daily help to reduce stress and strengthens your heart function.

Referral to the Dietitian

For more nutrition information and consultation, please contact IJN’s Diet Clinic.

Diet Clinic Block A:    03-26006596

Diet Clinic Block B:    03-26006942