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High blood pressure (hypertension) is often called a “silent killer” because it can creep up without symptoms and lead to serious health issues like heart disease, stroke, and kidney problems.
In Nigeria, some of our favourite meals can worsen high blood pressure if we’re not careful. If you or a loved one is managing hypertension, here are 5 foods to avoid and the healthier alternatives you should consider.
1. Instant Noodles & Processed Foods
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These quick meals may save time, but they’re loaded with sodium (salt) and preservatives. Too much sodium causes the body to retain water, which puts extra pressure on blood vessels – increasing your blood pressure. A better alternative is to cook your meals at home. That way, you can control the salt content and use natural spices for flavour.
2. Fried Foods (Akara, Puff-Puff, Fried Yam)
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Frying your food adds a ton of unhealthy trans fats and saturated fats to your meals, which can increase cholesterol levels and damage your heart over time. Fried street snacks, though tasty, can silently contribute to a rise in your blood pressure. If you have a craving for any of these street snacks, you can choose to air-fry or bake. You will still get the crisp texture, with much less oil.
3. Red Meat & Organ Meat (e.g., liver, kidney)
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Red and organ meats are high in saturated fats, which can lead to clogged arteries and increased blood pressure. Regular consumption can also increase your risk of heart disease. Choose lean proteins like fish, chicken (skinless), turkey, or plant-based proteins like beans and lentils.
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4. Salty Foods (Stockfish, Dry Fish, Processed Meats)
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Salt is a major culprit behind high blood pressure. Foods like stockfish and processed meats can have extremely high sodium content, especially when preserved or seasoned heavily. For the sake of your health, it is better to go for fresh fish, unsalted meats, or lightly seasoned options. Also, try seasoning with herbs and local spices instead of bouillon cubes loaded with salt.
5. Palm Oil-Heavy Meals (Banga, Ofe Akwu, Egusi with too much oil)
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While palm oil contains some beneficial nutrients, excessive consumption adds a lot of saturated fat, which can strain the heart and increase blood pressure. Use less oil when cooking, or switch to heart-healthy oils like olive oil or canola oil.
Daily Tips to Manage High Blood Pressure
Managing high blood pressure isn’t just about what you avoid, it’s also about your daily habits. Here are a few lifestyle tips:
Eat more fruits and vegetables – they’re naturally low in sodium and rich in potassium.
Reduce salt – taste your food before adding salt, and cook more often at home.
Drink plenty of water – stay hydrated to support kidney function.
Exercise regularly – even 30 minutes of walking a day can help.
Reduce stress – through prayer, meditation, or quiet time.
Check your BP regularly – especially if hypertension runs in your family.
Taking care of your blood pressure means being mindful of what goes on your plate. You don’t have to give up your Nigerian favourites completely, just make smarter choices and moderate your portions.
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