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Killing You Slowly : High Blood Pressure

One in three Singaporeans between age 18 to 74 years has hypertension (or persistent high blood pressure), according to the National Population Health Survey in 20201. This represents a sharp increase from the 24.2% in 2017. 

When a person’s blood pressure is consistently at 140/90mmHg or higher, he/she is said to have high blood pressure. A borderline high is between 130-139/85-89mmHg. 

Hypertension is often referred to as “the silent killer” because it may show no obvious symptoms and may strike you with a sudden cardiac arrest or heart attack. Older people are usually at higher risk as the vascular system changes with age. There’s a reduction in elastic tissue in their arteries, causing them to become stiffer and less compliant. Having said that, high blood pressure in young adults and even children is not uncommon in Singapore. 

The good news is high blood pressure can be managed with dietary and lifestyle changes. It is better to prevent it from young than to treat it later in life by taking blood pressure medication for the rest of your life.  

Tips To Manage High Blood Pressure 

1. Food Choices 

(a) Reduce Fat and Sodium Intake

The average Singaporean consumes as much as 3,600mg of sodium2 daily, which is close to 2 teaspoons of salt (9g salt) . This is almost twice the WHO’s daily recommendation of 2,000mg of sodium3 (or less than 5g salt). 

If you eat out often, opt for lower-salt and less-oil food options. As much as most of us love hawker fare, many hawker dishes are loaded with sodium. Laksa, for example, contains 7,904mg of sodium in one portion! Choose lower-sodium dishes, for example sliced fish bee hoon, herbal tonic soup, Teochew porridge, Thunder tea rice, economical rice with vegetables and fish (less gravy/sauce). Cut down on gravy- or sauce-based dishes such as lontong, laksa, and deep-fried foods. The gravies and sauces in hawker dishes usually have a lot of hidden sodium (and MSG) in them. 

If you prefer to prepare your meals at home, use less salt (or use lower-sodium salt) and less oil. We highly recommend choosing 1 of your daily meals to be low-in-sodium or sodium-free. The easiest way to do this without going crazy over what to eat at each mealtime is to go low-sodium for breakfast time – protein-rich oatmeals, overnight oats with chia seeds and fruit/nut toppings, smoothies with plant protein powders are easy and quick to prepare in the morning. Besides super-charging your body with an abundance of nutrients, these protein-rich breakfasts will make you feel full longer till lunch time while keeping your overall daily sodium intake lower. 

(b) Increase Fiber Intake – More Vegetables, Fruits, Nuts/Seeds

Incorporate a variety of colorful fruits, vegetables, high-fiber cereals, nuts/seeds and wholegrains into your daily meals or snacks. 

Potassium, magnesium and calcium in the diet have been shown4 to be important for hypertension control. The best sources of these micronutrients come from whole foods, such as fruits and vegetables, rather than supplements. We recommend sweet potatoes, bananas, dried apricots, watermelon, avocado, chia seeds, moringa leaf powder, cacao powder, broccoli, spinach, yoghurt and many more. 

(c) Embrace Healthy Cooking Methods

Use non-stick cookware to minimize the need for added oils or fats. Choose grilling, baking, or steaming over frying, and enhance meals with herbs and spices rather than excessive salt.

(d) Limit Highly Processed Foods

Opt for whole foods that are minimally processed. Highly processed foods such as many frozen ready-to-eat foods in supermarkets/convenience stores often contain high amounts of sodium used as preservatives to prolong shelf life.

(e) Learn to Read Food Labels

Pay attention to saturated fat and sodium/salt content on food labels. Choose products with reduced fat, low to zero sodium content, and no added salt whenever possible.

2. Exercise As Lifestyle

A lack of physical activity is linked to high blood pressure. While exercise alone cannot compensate for an unhealthy diet, regular physical activity is vital as it lowers blood pressure by reducing blood vessel stiffness so blood can flow more easily.

However, it is important to note that the benefits of exercise will not be realized if it is not done consistently, as a habit. You can lose gains after stopping exercise for two weeks. The standard recommendation is to have moderate exercise for 150 minutes per week (or aim for minimum 30 min a day) or vigorous exercise for 75 minutes per week. 

Enhance the health of your heart, lungs, and circulatory system through activities like brisk walking, biking, swimming, hiking, dancing, and more. Remember to do something you enjoy so that it is easier to make the exercise a lifestyle habit. 

3. Lose Extra Pounds 

Blood pressure often increases as weight increases. Being overweight can also lead to sleeping issues such as sleep apnea (disrupted breathing during sleep), which further raises blood pressure. Losing weight is one of the most effective lifestyle changes for controlling blood pressure. 

4. Get Quality Sleep & Keep Stress Levels Low

Insomnia, sleep apnea, and not getting enough quality sleep can contribute to hypertension. Avoid large meals, drinking lots of water, alcohol, caffeine closer to bedtime. Try deep breathing exercises which have been shown to be beneficial for blood pressure and stress levels5.

5. Quit Smoking

Smoking increases blood pressure: it damages your heart and your blood circulation. 

Sources/References:

  1. Singapore Heart Foundation  : https://www.myheart.org.sg/health/risk-factors/high-blood-pressure/
  2. Health Promotion Board. (2019). National Population Health Survey (NPHS).
  3. World Health Organization (WHO) A salt intake of less than 5 grams (approximately 2g sodium) per person per day is recommended by WHO for the prevention of cardiovascular diseases, the leading cause of death globally.
  4. NIH National Library of Medicine: Potassium, Magnesium, and Calcium: Their Role in Both the Cause and Treatment of Hypertension 
  5. NIH National Library of Medicine : Deep breathing exercise at work: Potential applications and impact.

Conclusion

It is important to get your blood pressure checked regularly as high blood pressure is typically symptomless. Once diagnosed with high blood pressure, this chronic condition will stay for life and can lead to serious health problems and sudden stroke/heart attacks. Having said that, high blood pressure can be managed and kept under control if patients make effective lifestyle changes as mentioned in this blog and take BP-lowering medications as prescribed by their doctors. It is never too late to start managing high blood pressure. Take the first step today to make a lifestyle change that matters to your heart.

Healthy Breakfast Recipe
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Can cereals be a healthy breakfast choice?

Healthy Breakfast Recipe

The answer is yes ! Cereals can be healthy – if you know how to choose wisely.  Not all cereals are made equally. Some breakfast cereals are a great source of fibre, minerals, iron and quality protein while others are nutritionally poor, loaded with sugar and artificial ingredients. Thus, choosing the right kind of healthy breakfast cereals in Singapore is important in order to supercharge your mornings with good nutrition.

Here, in this blog, let’s discuss why and how to choose the right kind of healthy cereals.

Reasons To Choose The Right Breakfast Cereal For Your Morning Diet

1. Nutrition

Nutrition should be an important factor to consider when it comes to selecting the right cereal. A healthy breakfast cereal should be made up of whole grains and packed with fibre, complex carbs, and quality protein. It should also have a healthy amount of minerals (such as iron) and vitamins (such as B vitamins). Choose one that meets at least 10% to 25% of the body’s daily requirements for certain nutrients.

A fibre-rich healthy breakfast cereal helps maintain good digestive health. Choose a cereal that is high in fibre—at least 3-5 grams per serving. In addition, whenever you are checking the ingredients list on the label, whole grain (for example Quinoa, Oats, etc) should be the first ingredient (not sugar!).

2. Weight Management

Eating healthy breakfast cereals can help with weight management compared to having meats or simple carbs like white bread, white rice or noodles for breakfast. This is because these breakfast cereals (low in sugar) are usually packed with good nutrients such as complex carbs, fibre, and protein. They help with satiety, cleanse the colon and are digested more slowly in the body without spiking blood sugar levels. Keeping your blood sugar levels stable is important for weight control.

A bowl of healthy cereal with milk helps prevent the mid-morning fatigue that can often tempt us to consume junk foods. Mid-morning fatigue happens due to the sudden rise or drop in blood sugar levels. These healthy cereals are rich in complex carbohydrates and are digested more slowly in the body. This provides your body with instant and longer-lasting energy and helps manage sugar cravings.

3. Limited Added Sugar

Beware of cereal brands that have high sugar content (often more than 10g sugar per serving), especially in ‘child-friendly’ cereals. Sugar-laden cereals can lead to weight gain and tooth decay. Always check the nutrition table on the label. A low-sugar healthy breakfast cereal should have less than 5g of sugar per 100g cereal.

Don’t choose a cereal that has added sugar (or glucose or high-fructose corn syrup) listed among the first 3 ingredients on the product label. This is because the listing of the ingredients is done based on the weight and in descending order. The first ingredient on the ingredients list has the highest weight.

Do note that unhealthy simple sugars can take on different names such as high-fructose corn syrup, dextrose, glucose, and sucrose, among others.

4. Convenience

For those leading busy lifestyles like you and me, nothing can be simpler and quicker to prepare than a healthy no-cook breakfast cereal. The ready-to-eat or just add-to-water/milk breakfast meals are a blessing. Healthy breakfast cereals pack more important nutrients such as complex carbs, quality protein, fibre, minerals and B vitamins, etc.than highly processed, ready-to-eat meals from convenience stores. Comparatively, these are also much healthier than the usual popular breakfast options available in Singapore.

Your breakfast choice can have a positive impact on your immune system in the long run. Especially when you are time-poor when it comes to preparing healthy meals on a daily basis. If you cannot stay away from the locally popular but nutrient-poor breakfast options, indulge in them once or twice a week, it is ok!.  

Bottom Line

Start your day right with healthy cereals with good macro- and micro-nutrients– we recommend our carefully crafted range of Superfoods Breakfast Cereals

So, what are you waiting for? Choose your favourite breakfast cereal and start your health journey with good breakfast choices.

Food containing vitamin C
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The Do’s & Don’ts of Vitamin C

Food containing vitamin C

Vitamin C is a essential nutrient to sustain our general health and well-being. As our bodies are unable to create this necessary vitamin on their own, we must get it from our food sources or supplements.

Why Do We Need Vitamin C?

Before we move on to the do’s and don’ts of vitamin C, let’s cover the fundamental health benefits of this essential vitamin.

To Boost Immunity

Vitamin C acts as an antioxidant in the body. Having sufficient Vitamin C daily helps reduce oxidative stress and cell damage in the body. Thus, it strengthens your immunity against various diseases and viral infections.

For Optimal Skin, Hair & Joint Health

Vitamin C promotes the production of collagen in the body. This protein is responsible for providing structure and strength to skin, bones, and connective tissues, thus promoting healthy skin, hair, and joints. Vitamin C also protects the skin from harmful sun rays. In addition, it helps maintain healthy joints and prevent inflammatory conditions such as arthritis.

To Promote Iron Absorption

Iron is very important for our body, especially for women on menstrual cycle. It helps to maintain healthy red blood cells which carry fresh oxygen all over the body. Vitamin C promotes the absorption of iron in our bodies.

How Much Vitamin C Do We Need Daily?

For normal healthy men aged 19 and above, the RDA (recommended daily allowance) is 105 mg. On the other hand, for normal healthy adult women, it is 85 mg. However, pregnant and lactating women will require higher intake. (Source: Health Hub, Singapore) 85 mg is equivalent to around 1-2 oranges or slightly more than 1/2 (half) tablespoon of Camu-Camu Berry powder .

Whole-Food Sources of Vitamin C:

• Orange (1 big whole, 79.5mg)

• Bell peppers (1 whole, 241.6mg)

• Strawberries (1 cup, 67.5mg)

• Tomatoes (1 whole, 14.2mg)

• Broccoli (Boiled, 1 cup, 119 mg)

• Nature’s Superfoods – Organic Premium Camu-Camu Berry Powder (1 teaspoon,

158 mg)

Nature’s Superfoods – Organic Sun-Dried White Mulberries (1/4 cup, 84mg)

Do’s And Don’ts For Vitamin C

Let’s discuss the must-know do’s and don’ts of vitamin C intake.

Do’s

Take Whole-Food Vitamin C

Vitamin C complex is best obtained from whole-food sources rather than from supplements (isolated/synthetic Vitamin C pills or ascorbic acid, for example). Whole-food sources of Vitamin C naturally contain complementary nutrients that can promote the absorption of Vitamin C in the body. In comparison, isolated/synthetic Vitamin C pills (which are mainly isolated ascorbic acid) do not have the same absorption effectiveness.  Examples of good whole-food Vitamin C sources are oranges, kiwifruit, bell peppers, Camu-camu powder, etc. 

Take On An Empty Stomach

Vitamin C-rich foods have the best effect on the body when taken on an empty stomach, for example, 1 hour before a meal.

If you lead a busy lifestyle and are not able to consume sufficient fruits and vegetables in a day, boost your daily Vitamin C requirement with Organic Camu-Camu Berry Powder. Just one teaspoon of the powder is more than sufficient to meet your daily Vitamin C requirement. You can mix the powder into honey water, juice, etc as a daily immunity/beauty drink!

Don’ts

Be aware of the following factors to get the best results from taking vitamin C.

Don’t Overdose

Too much of a good thing becomes a bad thing. More than 1,000 mg/day of Vitamin C is considered an overdose. For this reason, you should avoid excess intake. Otherwise, you may face the following issues:

  • Digestive Problems: Too much Vitamin C can lead to digestive issues like diarrhoea, stomach cramps, nausea, etc.
  • Interfere With Medications: An overdose of Vitamin C may affect the safety and efficacy of oestrogen therapy. It may be detrimental for patients with diabetes, kidney stones or kidney dysfunction.

Please Note: Always talk to your doctor first before taking any high-dose Vitamin C on a long-term basis, especially if you have any underlying medical conditions.