1. Eat less salt

Salt contains 40% sodium. Sodium is a mineral which is essential for the normal functioning of the body. However, eaten in excess, sodium raises blood pressure especially in individuals who are sodium-sensitive. Scientific studies have provided strong evidence that lowering sodium intake is beneficial in reducing blood pressure.

Salt and sauces added in the preparation of food and at the table contribute to most of the sodium we consume daily. Canned and processed food also generally have a high content of sodium.

2. Include a well-balanced diet

There is substantial scientific evidence that a well-balanced diet supports a lower sodium intake to help prevent hypertension and even lower blood pressure for individuals with high blood pressure. It is likely that several components of the diet work together to bring down blood pressure levels.

So include wholegrain food such as brown rice, wholemeal bread, whole wheat biscuits and oats in your diet. Eat more fresh fruit and vegetables too. Fruit and vegetables are naturally rich in potassium, which counters the effect of sodium in the body and lowers blood pressure effectively. In addition, try incorporating low fat dairy products as well as beans, nuts and seeds in your diet.

Eat poultry without skin and lean meat instead of the higher fat options, and include fish regularly too. If you do cook at home, cook with less oil steam, grill, bake, roast, boil or pan fry with less oil to keep your dishes lower in fat.

3. Limit alcohol

There is evidence to show that consuming alcohol in large amounts and frequently increases blood pressure. So, if you do drink alcohol, then limit the amount you drink. Limit alcohol intake to no more than two standard drinks per day if you are a woman and three standard drinks per day if you are a man. A standard drink is can (220 ml) of beer, 1 glass (100 ml) of wine or 1 nip (30 ml) of spirits.

4. Lose weight, if needed

One of the most effective ways to combat blood pressure is to lose some weight, if you are overweight. Even a modest reduction goes a long way to reduce blood pressure. Consume a diet that is lower in calories and engage in regular exercise to achieve a healthier weight.

So Remember ..

• Reduce your sodium intake by:
  • Cooking with less salt and sauces.
  • Asking for less sauce and gravy when eating out.
  • Choosing fresh over processed food.
  • Buying food products with the Healthier Choice Symbol.
• Eat a well-balanced diet which includes wholegrain food, vegetables and fruit. Limit your intake of fat, saturated fat, trans fat and cholesterol.
• If you drink alcohol, moderate how much you consume. For those who do not drink, do not start.
• Lose weight, if you are overweight.