Page 175 - Cook with Ease: Tips and Recipes for Small Families - Serving 1-2

Chapter 5
Appendices

4. Diet for People with Hypertension
People with hypertension are advised to reduce the intake of
sodium, a mineral in salt, which affects blood pressure. All fresh foods,
including grains, vegetables, fruits, meats and milk, contain sodium of
varying amounts. As for preserved foods (e.g. mustard greens, salted
fish, canned meat) and seasonings (e.g. soy sauce, oyster sauce,
fermented soybean paste), their sodium content can be dozens of times
higher than that in fresh foods. Therefore, people with hypertension
should opt for fresh foods as far as possible.

Dietary Principles

• Avoid excessive use of seasonings, such as soy sauce, oyster sauce
and fermented soybean paste.
• Choose fresh foods over preserved or processed foods.

• Avoid high-fat foods.
• Eat more potassium-rich foods, such as vegetables and fruits.
• Eat more high-calcium foods, such as low-fat / skimmed milk and
calcium-fortified soymilk.

Use of seasonings in cooking often increases the salt content in
foods. The following cooking tips enable people with hypertension
to flexibly use various natural seasonings and cooking methods for
preparing a great variety of appetizing foods.

Cooking Tips

Despite the irreplaceable savoury taste, people with hypertension
can adjust their taste preferences little by little to cut down on sodium
intake. Having a light diet can be a good start.

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