The right foods can help lower blood pressure and prevent high blood pressure (hypertension). The Singapore General Hospital (SGH) Dietetics Department shares the types of food on your plate.
High Blood Pressure: 4 Foods
High-fiber foods such as fresh vegetables and fruits are effective in keeping blood pressure under control. The Health Promotion Board recommends consuming at least 2+2 servings of fruits and vegetables per day.
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Mr Gary Chiah, senior dietitian at the Dietetics Department, a member of the SingHealth Group, shares tips on the best diet to lower high blood pressure.
More fiber
High blood pressure can be kept under control with fresh vegetables and fruits. HPB recommends at least 2 + 2 servings of fruits and vegetables per day. One serving of fruit is equal to one small fruit, 1 medium banana, 10 grapes or ¼ cup of dried fruit. A serving of vegetables is 100 grams (or ¾ of a mug) of cooked vegetables.
Consume more foods rich in magnesium.
Magnesium can help lower high blood pressure. Green leafy vegetables, seeds and nuts (eg almonds, cashews, sunflower seeds and pumpkin seeds) are good sources of magnesium. Seeds and nuts also contain heart-healthy fats. Taking additional magnesium supplements is unnecessary. Just be sure to include magnesium-rich foods in your diet.
Whole grains
People with high blood pressure should eat more whole grain foods because they contain fiber, potassium and magnesium. Replace white rice and refined noodles with whole grain products such as brown rice and whole wheat noodles.
Eat more potassium-rich foods.
When you have high blood pressure, make sure you eat plenty of fruits and vegetables as they are rich in potassium. For vegetables you can choose peas, greens, tomatoes, spinach and potatoes. Fruits like bananas and oranges and dried fruits like raisins, apricots, prunes and dates are also high in potassium. Remember to get your potassium from food, not supplements, to avoid the risk of overdose.