Hypertension and salt

Hypertension is affecting 30% of the Malaysian adult population, according to the 2019 National Health and Morbidity Survey. This figure continues to rise. Most individuals with hypertension don’t have symptoms. Hence, it is called the “silent killer”.

Salt intake in Malaysia is very high. According to a 2018 survey, an average adult Malaysian consumes 7.9 gm of salt daily. It is nearly three grams more than the World Health Organization’s (WHO) recommendation (less than 5 gm per adult in one day). Meanwhile, children below the age of 18 prefer processed food with high content of salt. There is no sign of a decline in salt consumption after the pandemic. Excessive consumption of salt leads to an increased risk of hypertension and obesity.

A Rakuten Insight survey revealed that 76% of Malaysian participants ordered fast food via food delivery apps in 2020. The situation is alarming. If left uncontrolled, hypertension can lead to heart failure, stroke, kidney failure and vision loss.

We must reduce salt intake. We also need to cut back on sauces like soya sauce and mayonnaise. Replace them with spices, fresh herbs and black pepper. Not to forget, avoid processed food high in sodium, such as instant noodles and canned food.

Hypertension is a chronic disease. Lifestyle plays a role in treating hypertension. You can control it with a healthy diet. It’s time to adopt a healthy diet rich in fruits, vegetables, whole grains, legumes, nuts and fish. Home-cooked meals are the best solutions, but you need to put less salt and oil into your cooking.

Practical tips for a healthy diet

1. One-third of each meal is Carbohydrates

The key to a healthy diet is to eat the right amount. Carbohydrates should make up just a third of one meal. Carbohydrates include bread, rice, noodles, mee hoon, kuey teow, pasta, potatoes and cereal. Choose whole grains such as brown rice and whole wheat instead.

2. Eat more fruits and vegetable

Eat at least five portions of a variety of fruits and vegetables every day. Each part of fresh fruit and vegetable is around 80 gm. It is simple to implement. Why not add a banana to your breakfast? Also, swap biscuits and cookies for one apple during the tea break.

3. Reduction in salt intake

Excessive salt intake can increase heart disease. Limit the salt amount to no more than 5 gm a day. An approximate 2300 mg of Sodium is equivalent to 6 gm of salt. Use food labels to monitor your daily consumption.

4. Two portions of oily fish a week

Fish is a good source of protein. The diet plan is to eat at least two portions of oily fish per week. Oily fish are high in Omega-3 fats that include salmon, trout, sardines and mackerel. Reduce eating canned and smoked fish. Most of them are high in salt.

5. Reduce saturated fat in the diet

Are you watching the amount of saturated fat in your diet? Too much saturated fat increases the cholesterol level in the blood. On average, a male needs no more than 30 g while a female should have less than 20 g. High saturated fat foods are not limited to sausages, butter, cream, cakes, biscuits and pieces. Virgin olive oil is a healthier choice for cooking.

6. Cut down sugary foods

Do you drink soda? Most soda drinks are high in sugar which increases the risk of obesity and type-2 diabetes. You should cut down the intake of this type of sugary foods and drinks. Food labels help to check the amount of sugar in the food. The American Heart Association recommends a maximum of 36 gm a day for men and 25 gm for women.

7. 30 minutes of brisk walking every day

Regular exercise is as essential as eating a healthy diet. Enjoy brisk walking if you don’t like running.

8. Drink plenty of plain water

We need to drink plenty of water to keep our bodies hydrated. We need to drink six to eight glasses a day. Although milk, soymilk, tea and coffee are healthier choices than fruit juice and smoothies, we need to limit the intake to two cups. Drink more water during hot weather or while exercising.

9. Make time for breakfast

Breakfast is the most frequently skipped meal in Malaysia. The Department of Statistics Malaysia found only 29.2% of the population skip breakfast. Skipping breakfast increases the risk of obesity. However, the majority is not eating a healthy breakfast. Coffee and egg with toast are the top breakfast choice. Nasi Lemak and noodle soups follow. These breakfast choices lack fibre and are high in fat and salt.

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Excessive salt intake increases the risk of hypertension and heart disease. We must learn to read the food labels so we can enjoy a healthier diet. Breakfast is the most vital meal of the day. Try eating a healthy breakfast that is high in fibre, and low in sugar and salt. Add more fruit and vegetable portion to the breakfast set. We should try to avoid high-sodium foods. Gradual reduction use of salt in foods would lower the risk of getting chronic diseases.