According to the National Health and Morbidity Survey (NHMS) in 2015, 1 in 3 Malaysian population is hypertensive. There is an increase prevalence which shows that 1 in 5 Malaysian population is newly diagnosed with hypertension.
根据2015年马来西亚全国健康与疾病发病率调查，马来西亚3个人之中，有1人是高血压患者。这种患病率有增加的趋势，每5个马来西亚人当中，就有1人被新诊断患上高血压。
People with hypertension should make the following changes in their diet:
高血压患者应依以下建议改变饮食习惯：
Let’s practise DASH (Dietary Approach to Stop Hypertension) diet! This diet is rich in fruits, vegetables, low fat and non-fat dairy. By following this plan, it can help to reduce blood pressure by 8-14 mmHg.
让我们来学习并运用 DASH 健康饮食计划! 此饮食包含了丰富的水果，蔬菜，低和无脂的乳制品。按照这一饮食计划，将有助于把血压降低8-14 mmHg。
Healthy Tips:
健康小贴士:
– Reduce salt intake as this will elevate your blood pressure. It is recommended to reduce your salt intake to 1 ¼ spoon per day. However, it is not advisable to have no salt in your diet.
减少盐份的摄取。建议每日的盐摄取量不可超过 1 ¼ 茶匙。不过也不可以完全不摄取盐。
– Increase intake of food that contains potassium.
Sufficient intake of potassium can help to maintain a healthy heart.
多吃含钾的食物。
摄取足够的钾能帮助维持心脏的功能。
– Reduce consumption of high saturated or high cholesterol foods such as fast food and oily fried food.
减少摄取含有饱和脂肪和高胆固醇的食物, 例如快餐，油腻的煎炸食物。
– Increase intake of fruits and vegetables.
They are nutrient dense foods which provide little calories but rich in vitamins and minerals.
增加对水果和蔬菜的摄取。
它们是营养密度很高的食物，只提供很少的热量，却含有丰富的维生素和矿物质。
– Reduce overall calories consumption.
Reduce food portions as well as avoid high sugar foods.
避免高卡路里的食物。
减少食物的份量及避免摄取含糖分过高的食物。
