By Ejiofor Toochi
High blood pressure, also known as Hypertension, is a leading cause of early death worldwide. In Nigeria, it affects a substantial portion of the population, posing risks to not only older but younger individuals, contrary to common assumptions. The World Health Organization (WHO) estimates that 1.28 billion adults aged 30 to 79 years globally suffer from hypertension, with nearly two-thirds of them living in low- and middle-income countries.
If you’re struggling with high blood pressure, the good news is that beyond medication, certain everyday Nigerian foods can help you manage your blood pressure. They are:
Sweet Potato Porridge
Sweet potato porridge is another Nigerian dish that can help manage high blood pressure. The meal is made using sweet potatoes, palm oil and vegetables. Sweet potatoes are loaded with magnesium, fibre and potassium. According to the American Heart Association, increasing potassium intake helps the body excrete more sodium, which can lower blood pressure and reduce the risk of heart disease. Therefore, this food is a tasty and beneficial option for maintaining healthy blood pressure levels.
Okra Soup
Okra soup is a popular dish more common in Eastern Nigeria, also enjoyed across other parts of the country. It is made with okra, a vegetable rich in vitamins, minerals, and fibre while naturally low in sodium. Okra is also high in polyphenols, powerful antioxidants that research has shown may help lower blood pressure. Consider eating more okra soup with swallow to lower your blood pressure.
Zobo Drink
Zobo, made from dried hibiscus petals (Hibiscus sabdariffa), is a popular Nigerian beverage. Research, including a 2010 study published in the Journal of Nutrition, shows that zobo helps reduce blood pressure by flushing out excess fluid and relaxing blood vessels. It’s also high in antioxidants. For the best health benefits, prepare it yourself at home, as others prepared outside often contain sugars and preservatives that may reduce the effectiveness.
Beans
Beans help lower cholesterol and regulate blood sugar levels, which play a crucial role in managing high blood pressure. They are rich in fibre, protein, and potassium. The potassium in beans helps balance the effects of sodium in the body, which is important for maintaining healthy blood pressure. Beans can be enjoyed in various forms such as porridge beans, ewa agoyin, moi moi, akara, or gbegiri.
Leafy Vegetables
Vegetables like ewedu (jute), bitter leaf, ugu (pumpkin leaves), cabbage, and spinach contain nutrients that help manage blood pressure. They are rich in essential vitamins and minerals with powerful therapeutic benefits. Studies suggest consuming at least one cup of green leafy vegetables daily may help lower blood pressure. Make sure to incorporate more leafy vegetables into your diet.
Oatmeal
Oats are whole grains rich in potassium, unsaturated fats, protein, and especially soluble fibre. Findings from research in the National Center for Biotechnology Information (NCBI) show that whole oats, particularly due to their beta-glucan content, can significantly lower blood pressure when included in a healthy diet, making them a helpful food for managing hypertension.
High blood pressure increases due to a high-salt diet, smoking, or drinking too much alcohol. However, lifestyle changes like eating a healthier diet, as listed above can help lower blood pressure. Remember to check your blood pressure today!
