Managing Hypertension in Malaysia: The Role of the DASH Diet

Hypertension is a chronic disease and is caused by high blood pressure levels (>140/90 mmHg). It is a very common disease that if not addressed can be injurious to health. Blood pressure can be controlled through medication and dietary modification. Dash Diet for Malaysians is the most effective medical nutrition therapy for controlling blood pressure.

Before exploring this diet, I want you to be enlightened about the severity of hypertension. A person can feel headache, chest pain, difficulty breathing, anxiety, blurred vision and vomiting when they have high blood pressure.

Here are the stages of hypertension:

Hypertension is targeting the 1.3 billion population of the world. It is estimated that 10 million people die because of it every year. The most affected by hypertension is Tuvalu (51%). The prevalence of hypertension in Malaysia as reported by the National Health and Morbidity Survey was 30.0% in 2019. This percentage was higher in 2015 (30.3%) and 2011 (32.6%) (1).

I am sure you know these stats are committed to saving yourself and others from this disease. Uncontrolled blood pressure causes thickening of the arteries that leads to fatal complications like angina, cardiac arrest, and stroke. 

It is important to control the triggering factors of hypertension along with a healthy diet. This approach will ensure a better outcome.

Causes of hypertension:

–Kidney disease.

–Diabetes.

–Smoking.

–Alcohol intake.

–Obesity.

–Family history.

–Sleep apnea.

–Excessive salt intake.

–Overconsumption of red meat.

These are the major causes of high blood pressure. You can mitigate them by sticking to medication and a specific diet for a particular disease.

Besides this lifestyle modification is very important. The heart gets stronger with exercise, which makes it possible for it to pump blood more effectively and with less effort. Engaging in regular physical activity can help to lower blood pressure generally by lessening the strain on your arteries. A healthy weight is essential for controlling hypertension, and exercise helps to maintain this weight. 

Just 30 minutes a day can make a big difference!

You can do an exercise of your choice. It can be cardio, aerobics, or strength training. 

Now, let’s unravel the role of the dash diet in treating hypertension. 

The DASH (Dietary Approaches to Stop Hypertension) diet is a heart-healthy eating plan designed to help lower blood pressure. This diet was introduced in 1997 by the National Heart, Blood, and Lung Institute (NHBLI). This diet is also suggested for hypertensive patients by the American Heart Association.

It emphasizes eating foods that are rich in nutrients like potassium and magnesium.

Potassium:

Potassium is a vasodilator and induces dilation of vascular smooth muscles. It leads to greater blood flow and decreased blood pressure. In simple language, it helps to relax the vessels and promotes sodium excretion. It also regulates the heartbeat. The rich sources of potassium include bananas, lima beans, apricots, prunes, and sweet potatoes.

Magnesium

Magnesium monitors the atrioventricular node. A significant amount of magnesium in the body prevents fast contractions of the node. This mechanism stabilizes heart rate and blood pressure.

Naturally, magnesium is available in unrefined grains, legumes, and green leafy vegetables. Supplementation of magnesium alone or in the form of magnesium taurate is proven to be beneficial for lowering BP (2). 

Servings of food groups in Dash Diet Malaysia

Include Fruits and Vegetables:

Fruits have a splendid number of anti-oxidants and potassium. These help to fight against oxidative stress and potassium helps to secrete sodium. Fruits in the form of salads with peels are highly recommended. It also provides fibre and other essential nutrients.

1 serving of fruit:

–1 medium fruit

–½ frozen or canned fruit.

–1/2cup juice.

Vegetables contain bioactive compounds that help to regulate blood pressure. These are mandatory for maintaining a healthy weight.

1 serving of vegetables:

–1 cup raw leafy vegetables

–1/2 cup cooked vegetables.

Lean meat, poultry and fish:

Lean meat has a negligible percentage of fat in it. It reduces the chance of fat accumulation and prevents plaque-building in the arteries. People who consume excessive red meat or processed meat are more prone to cardiac problems. According to the British Heart Association, omega-3s present in fatty fish help to lower blood pressure (3).

1 serving of protein:

–1 ounce of fish, or poultry.

–1 egg

Nuts and seeds:

Nibble on nuts and seeds to carb your munching habit!

I know we all crave something crunchy like chips and crackers. But these contain hidden salts in the form of preservatives. So, please eat a handful of nuts daily. These will nourish your brain and heart health.

Also, add seeds to your morning drink, oatmeal, smoothies and garnishing while following the dash diet. It provides good fats and fibre that are best for regulating BP (3).

Oil and fats:

The mindless addition of oil while preparing meals is your biggest enemy. This practice shouldn’t be done even if you have normal blood pressure. Measure oil carefully and then add. Dash diet doesn’t only allow 2-3 servings of fat in a day. For cooking, olive oil is recommended.

1 serving of fat:

–1 tsp of margarine.

–1 tbsp of mayonnaise.

–1 tsp of vegetable oil.

–2 tbsp of salad dressing.

Dairy products:

A healthy Malaysian diet for Hypertensive patients includes dairy in your diet in the form of yoghurt (Probiotics), and low-fat, and fat-free milk. Consume almond or soy milk instead of coconut milk.

1 serving of dairy:

–1 cup milk or yogurt.

–1.5 ounces of cheese.

Foods to Avoid in Dash Diet in Malaysia

Reduce Sodium Intake: 

Many Malaysian dishes are high in sodium due to the use of ingredients like soy sauce, belacan (shrimp paste), and various condiments. While these add great flavour, they can also contribute to high blood pressure. Sodium is present in Chinese seasonings, sauces, and preservatives. These are present in chips, and ready-to-cook meat products. 

Avoid trans-fat:

In the Dash diet, you must avoid trans and saturated fats. Coconut oil is a saturated fat and it must be avoided by Malaysian hypertensive patients.

Dash diet is an easy and effective approach to treating hypertension. You need to stay on a low-sodium diet that is rich in fibre, potassium, calcium, and magnesium.

If you need help on how nutrition can help you, please feel free to connect with our dietitian or download our mobile app to get in touch.