5 Nigerian Meals that can Help Lower your Blood Pressure

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Hypertension, also known as high blood pressure, is increasingly becoming a major concern in the global health and nutrition landscape. According to the World Health Organization (WHO), hypertension causes 7.5 million deaths, about 12.8% of the total of all deaths in the world. It is a common cardiovascular condition that can affect both young and older people. A person is said to have hypertension when the blood pressure range exceeds 140/90 mmHg or higher.

Here are five meals that can help control blood pressure:


Avocados are one of the best sources of monounsaturated fats. This type of fat can lower high blood pressure and prevent high blood pressure. Avocados boast high levels of potassium, a mineral known to support blood pressure by sending it out of the body through the urine.


Ewedu is a popular Nigerian soup, especially among the Yorubas. It’s nutrient-rich, with dark green vegetables packed with antioxidants. Also known as Jutes leaf, it is a good source of vitamins and mineral elements such as calcium, potassium, iron, vitamins C, B, K, and folic acid. These vitamins and mineral elements have great therapeutic effects on our body, such as lowering blood pressure.


Eating oats, which are packed with fibre, helps you feel full longer and reduces cravings. This means you’ll likely eat less overall, which can help you manage your weight, and keeping a healthy weight lowers your risk of high blood pressure. Oats contain beta-glucan, a powerful, soluble fibre. Regular consumption of beta-glucan helps maintain a low glycaemic index.


Zobo drink, also known as hibiscus drink, helps reduce cholesterol levels, high blood pressure due to its anti-hypertensive properties, diabetes, and constipation in the human system. Zobo drink helps to lower blood pressure, as it contains an enzyme inhibitor that blocks the production of amylase. Drinking a cup of Zobo after meals would help to reduce the absorption of dietary carbohydrates and assist in weight loss.


Nigeria has an abundant variety of vegetables that are full of vital nutrients, and some possess nutrients that could help in managing hypertension. Bitter leaf, tomatoes, and pumpkin are recommended for individuals with high blood pressure due to their numerous health benefits, particularly for heart health and overall well-being.

Research has shown that these meals and others can help with managing your health journey.

Culled from: www.vanguardngr.com

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