The Main Enemy: Salt and Salty Foods

Salt is the primary restriction for people with high blood pressure. Sodium in salt, when elevated in the blood, affects blood pressure. Hypertension patients are advised to consume no more than 1,500 mg of sodium per day, while the WHO's general guidance limits salt to a maximum of 6 grams, or about one teaspoon per day.

Most salt intake does not come from table salt but from packaged and processed foods. Watch out for chips, instant noodles, sausages, nuggets, corned beef, fast food, and preserved foods such as salted fish, salted eggs, beef jerky, shredded meat floss, and pickles.

Saturated Fat, Trans Fat, and Packaged Foods

Saturated and trans fats are two main enemies of high blood pressure. Both can raise bad cholesterol (LDL), which worsens blood pressure and increases the risk of coronary heart disease. Sources include chicken skin, red meat, butter, high-fat milk, and fried foods.

Packaged foods also deserve caution because they are generally loaded with extra salt. One can of packaged soup can contain up to 900 to 2,000 mg of sodium. It is better to make your own soup or sauce from fresh ingredients with little salt.

Seasonings, Alcohol, and Excess Sugar

Seasonings such as soy sauce, MSG, shrimp paste, fermented soybean paste, tomato sauce, and chili sauce are generally high in sodium. Excessive salt consumption can damage blood vessels and heart arteries, raising stroke risk. Use natural herbs and spices instead to flavor your cooking.

Alcohol can damage artery walls and raise blood pressure, so it should be limited or avoided. Excess caffeine can also raise blood pressure briefly, especially in sensitive people. Meanwhile, added sugar in sweet drinks, cakes, and candy triggers weight gain, a major risk factor for hypertension.

Choose Foods That Support Stable Blood Pressure

Beyond avoiding restrictions, hypertension patients are encouraged to eat foods that support blood vessel health. Eat plenty of potassium-rich fruits and vegetables such as beets, spinach, celery, and bananas. Potassium helps balance sodium levels in the body.

Choose healthy fats such as olive oil, avocados, and nuts as replacements for saturated fat. For a meal plan suited to your condition, consult a doctor or nutritionist.