High blood pressure, also known as hypertension, is a major health issue in Nigeria. As a Nigerian navigating the pressures of rising living costs, work issues, and other such challenges, it’s easy to overlook how these factors affect your health. More Nigerians are being diagnosed with high blood pressure, and recent statistics, show that one in three Nigerian adults is living with the condition—many without even knowing it. Often referred to as a silent killer, high blood pressure can go unnoticed until it leads to serious complications like stroke, heart attack, or kidney failure.
The good news is that there are natural ways to manage this condition, and some Nigerian foods are particularly effective at reducing high blood pressure. But before we go any further, let’s talk a bit about what it means to have high blood pressure and how you can recognise the symptoms.
What does it mean to have high blood pressure?
High blood pressure happens when the force of your blood against the walls of your arteries is too high. Over time, this increased pressure can cause damage to your heart and other vital organs.
What are the symptoms of high blood pressure?
Many people with high blood pressure have no noticeable symptoms, which is why it’s often called a “silent killer.” However, some people may experience:
- Frequent headaches
- Dizziness
- Shortness of breath
- Chest pain
- Vision problems
- Fatigue or confusion
If you’re feeling any of these symptoms, it’s super important to check your blood pressure. How do you know you have high blood pressure? The best way to confirm it is through regular blood pressure checks at a clinic or home using a home blood pressure monitor.
At Clafiya, we can help you check your blood pressure from the comfort of your home or arrange for a quick visit to a nearby facility—no long queues, just simple, reliable care.
How to reduce high blood pressure: Beyond food
While a healthy diet plays an important role in managing high blood pressure, it’s important to note that it’s not the only solution. Treatment often involves a combination of lifestyle changes, medication, and regular monitoring. Some common approaches include:
- Exercise: Regular physical activity can help lower blood pressure. Even walking for 30 minutes a day can make a big difference.
- Medication: Doctors often prescribe antihypertensive drugs to help control blood pressure. It’s important to follow the prescribed treatment.
- Stress management tactics: Chronic stress can contribute to high blood pressure. Relaxation techniques such as deep breathing, meditation, and yoga can help manage stress.
- Hydration: Drinking enough water is essential because dehydration can cause high blood pressure. Staying hydrated helps maintain the right balance of fluids in the body, which helps regulate blood pressure.
Now, let’s talk about Nigerian foods that can naturally lower high blood pressure and help you live a healthier life.
9 Nigerian foods that naturally lower high blood pressure
Some Nigerian foods are not only tasty but also have properties that can help reduce high blood pressure. Adding these meals to your diet can go a long way in improving your heart health.
1. Beans
Beans is a great source of fibre and plant-based protein. They help lower cholesterol and regulate blood sugar levels, both of which are important for managing high blood pressure. Beans also contain magnesium and potassium, minerals that help reduce blood pressure by balancing sodium levels in the body. So enjoy your bean porridge, ewa agoyin, moi moi, akara, and gbegiri—these delicious dishes not only satisfy your taste buds but also support a healthier heart, in moderation of course.
2. Ofada rice
Ofada rice is a Nigerian delicacy rich in nutrients and has a low glycemic index. This makes it an excellent choice for people with high blood pressure plus it’s high in fibre and antioxidants, which help lower cholesterol and maintain healthy blood vessels.
3. Sweet potato porridge
Sweet potatoes are rich in potassium, which helps flush excess sodium from the body and plays a crucial role in reducing high blood pressure. Sweet potato porridge is a comforting and nutritious meal that supports this goal. Just be mindful of added oils, as excessive consumption can counteract the benefits.
4. Chicken suya
While suya is often thought of as a guilty pleasure, opting for grilled chicken suya can be a healthier alternative. Chicken is leaner than red meat and provides high-quality protein without the unhealthy fats that can raise blood pressure. Just make sure to go easy on the salt and spices.
5. Eggplant sauce
Eggplants are packed with antioxidants, vitamins, and minerals like potassium, which help reduce blood pressure. Eggplant sauce is a flavorful way to enjoy this heart-healthy vegetable.
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6. Ewedu, Efo riro, and other leafy green soups
Leafy greens like ewedu, efo, and ugu are full of nutrients that support heart health. They’re rich in potassium and magnesium, both of which help control blood pressure by counteracting the effects of sodium.
7. Okro
Okro is another fantastic Nigerian food for people with high blood pressure. It contains high levels of fibre, antioxidants, and essential minerals that help regulate blood pressure levels. Whether in a soup or boiled on its own, okro is a versatile vegetable that fits well into a heart-healthy diet.
8. Zobo (Hibiscus tea)
Zobo is more than just a refreshing drink. Studies have shown that hibiscus tea can significantly lower blood pressure, especially when consumed regularly. It contains compounds that help relax blood vessels and improve circulation, making it a great natural remedy for high blood pressure.
9. Ugba
Ugba, a traditional Nigerian salad made from oil bean, is another excellent food for managing high blood pressure. Rich in potassium and antioxidants, Ugba helps balance sodium levels and supports heart health. Including Ugba in your diet can contribute to lowering blood pressure, just be cautious with the amount of oil used in preparation, as excessive oil can diminish its benefits.
Nigerian foods to avoid with high blood pressure
While some foods help reduce high blood pressure, there are certain things to avoid, especially in a typical Nigerian diet.
- Heavy oils: Palm oil and other heavy oils should be limited because they are high in saturated fats, which can raise blood pressure.
- Fried foods: Fried foods are often high in unhealthy fats and salt. Regular consumption can lead to weight gain, which increases the risk of high blood pressure.
- Salty snacks: Foods like gala, chips, and processed meats are loaded with sodium, which can raise blood pressure.
- Alcohol: Excessive alcohol consumption can raise blood pressure, so it’s best to drink in moderation or avoid it altogether.
Some frequently asked questions about high blood pressure
How do you know you have high blood pressure?
You may not feel any symptoms, which is why it’s important to check your blood pressure regularly, either at home or at a clinic.
Can dehydration cause high blood pressure?
Yes, dehydration can cause the blood vessels to constrict, which may lead to an increase in blood pressure. It’s important to stay hydrated.
Are eggs bad for high blood pressure?
Eggs, when eaten in moderation, are not necessarily bad for high blood pressure. Boiled or poached eggs are better options than fried ones to avoid extra fats and oils.
Is oatmeal good for high blood pressure?
Yes, oatmeal is high in fiber, which helps reduce cholesterol and maintain healthy blood pressure levels. It’s a great option for breakfast.
What are some home remedies for high blood pressure?
In addition to the foods mentioned, regular exercise, reducing salt intake, staying hydrated, and managing stress are effective home remedies for lowering high blood pressure.
Managing high blood pressure is not just about medication; it’s also about making the right food choices. By adding these 9 Nigerian foods to your diet, you can naturally reduce your blood pressure and improve your overall health. Remember, it’s important to combine these dietary changes with a healthy lifestyle to see the best results.
READ: A Case Study On How Blood Pressure And Sugar Levels Affect Job Performance In Nigerian Offices
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