Nigeria Food That can Reduce High Blood Pressure

The people buying and selling in a local African market

Nigeria Food That can Reduce High Blood Pressure; emerging evidence  shows that natural foods consumed in Nigeria are nutrient- dense.

What is Hypertension 

High  Blood Pressure (Hypertension) is a disorder in the circulation of blood round the entire body.

When ones blood pressure is higher than clinically proven rang, is believed to be a symptoms of hypertension.

It actually begins from the contractions of heart muscles that move blood away from the heart and the hindrance that blood encounters while passing via the small arteries like arterioles.

Moreover, scientists have attributed hindrance or thickening of the arteries to age, diabetes as the cause of increased resistance in blood flow.

The normal blood pressure for a healthy adult is 120mmHg (systolic) and (80mmHg) diastolic.

In the medical practice, anything above 139mmHg and greater than 90mmHg is tagged as hypertension.

Hypertension is also associated to primary causes of stroke and kidney disorder. And believed to be triggered by inability of the hormone such as thyroid and adrenal that regulate blood pressure.

In fact, hypertension is a slow killer disease, as many people are completely unaware that they have it. It usually leads to different metabolic disease if not properly managed.

Hypertension is more common in aged people; also studies revealed high risk of blood pressure among obese, those addicted to alcohol, and those with history of hypertension

This article will explore Nigeria Food that can reduce high blood pressure levels.

1. Whole grains And cereals

These are excellent source of complex carbohydrates, B vitamins, selenium, potassium, and magnesium.

Millet, Oatmeal, and brown rice, are said to assist in blood pressure optimization owing to their nutritional profile.

Most people choose fermented cassava (akpu) yam and Garri, because they’re cheap and easy to prepare at home.

However, eating 1- 2 cup daily have been linked to maintenance of blood pressure.

Additionally, normal blood levels of potassium and magnesium have been reported to prevent hypertension.

2. Legumes

Legumes are healthy types of foods that do not only supply protein to the body but also offer dietary fiber and natural compounds.

Legumes such as beans, peas, soybeans, are packed with antioxidant, isoflavones which is responsible for heart health( 1)

Kidney beans are high in dietary fiber, magnesium, and potassium which contributes considerably in normalising your blood pressure.

3. Fruits

Fruits intake are very supportive at regulating blood pressure as they contain essential nutrients needed for efficient circulation of blood.

In the medical practice, dieticians often emphasize on regular consumption of fruit daily for proper functions of the body.

Fruits are good sources of vitamins and minerals, especially vitamin C, folate, potassium, magnesium, selenium, copper, among others.

The vitamin C, in orange, watermelon, mangoes, Africa star apple, guava, is helpful in many bodily functions.

Banana, garden eggs, and cucumber contain magnesium and potassium which ensure electrolyte balance.

4. Vegetable oil

Cooking your brown rice with olive oil, Sunflower oil, soybeans oil, is noted for effective functions of the heart.

They have Omega-3 fatty acids, vitamin E, antioxidant, potassium, magnesium, which promotes heart health.

Similarly, the high amount of high density lipoprotein(good cholesterol) in them help moderate low density lipoprotein (bad cholesterol), a major causes of heart disease.

5. Nut

Cash nuts are good sources of potassium, magnesium and phytochemical.

As stated earlier, these minerals are essential for sufficient maintenance of our blood pressure.

Deficiency of potassium has been associated to hypertension whereas normal blood potassium level is said to prevent high blood pressure.

Also, phytochemicals are natural compounds that protect our body against oxidative damages.

6. Leafy green vegetables

Vegetables are very significant at treatment of hypertension, as they contain numerous minerals required for electrolyte balance.

A cup of  Ukazi,  UtasiNchuawu, UguOha, waterleaf, uziza Leaves enable our body to produce dietary fiber, antioxidant, potassium and magnesium which are markedly potent for blood pressure regulation.

7. Fish and chicken

Omega-3 fatty acids can be obtained from mackerel, sardine, and salmon.

It is an established fact, that they help keep your blood pressure at medically approved range.

Though, regular intake is recommended as they also inhibits inflammation.

8. Spice

Pepper is valuable in terms of treating hypertension. It is packed with phytochemicals which stop accumulation of free radicals in the body.

Free radicals contributes to build up or plaques, this leads to narrowing of the arterial walls, causing abnormal blood flow.

High Blood Pressure is chronic disease, if untreated predisposes you to numerous diseases like kidney.

However, scientists have observed some Nigeria Food that can reduce high blood pressure. This include legumes, fruits, spice to name but a few.

It is important you consult a dietitians as self medication is not recommended

Dietther: Ojeoru Goodluck is a passionate health writer who has written numerous articles on health. He obtained bachelor of science in nutrition and dietetics.