8 Nigeria foods that will lower your Blood Pressure
The kind of diet and lifestyle you live by are determining factors to your healthy living. As a hypertensive patient, this food can help you to help maintain a moderate blood pressure reading.
African Yam/ Potatoes – Yam is considered super foods as it contains 30% of your daily needed vitamin C, fibre, vitamin B6 which helps to lower the blood pressure and 25% potassium.
Potassium helps to reverse the effects of sodium. Vitamin B6 protects the blood vessels, and it breaks down to homocysteine, excess homocysteine in the blood can lead to stroke and other heart diseases. So take in moderation. Potato contains magnesium and potassium which helps in lowering blood pressure.
Guava and Banana – these fruits are rich in potassium, and potassium is responsible for the reversal of the effect of sodium in the body. Guava and Banana contain almost the same amount of potassium. Bana and Guava help in regulating the blood pressure and prevents blood thickening.
Beans/Cabbage – Cabbage contains Glutamic acid, a common amino acid which makes up for almost a quarter of vegetable protein and almost one-fifth of animal protein. Glutamic acid helps in reducing blood pressure. Beans contain fibre, magnesium, and potassium, these are good for improving the heart and lowering the blood pressure.
Garlic/ Onions – Eating a clove of garlic daily, can help in the reduction of blood pressure and control of hypertension. Sulphur compounds contained in garlic has been shown to reduce high blood pressure. It is also found in onions; this is not surprising because onion is a cousin of garlic. Onions are also useful in managing hypertension. Research shows that eating garlic for a 12 week period has a positive effect on hypertension and lower cholesterol level in humans.
Tilapia/Scaly fish – Tilapia is rich in monosaturated fat which increases the high-density (good) cholesterol and lowers the bad (low-density) cholesterol. In other words, there is a positive effect on the blood pressure.
Olive Oil – polyphenols contained in Olive oil helps to keep your levels of LDL cholesterol within healthy ranges. Regular consumption of olive oil can help decrease both systolic and diastolic blood pressure and put them in normal readings. Click here to read the 10 benefits of eating olive oil and using it in your cooking.
Skim milk – skim milk is usually rich in calcium and low in fat. Substitute your higher-fat milk with skim milk. If you’re not a fan of milk, you can take low fat or non-fat yoghurt but make sure to avoid yoghurt high in sugar.
Oatmeal – Oatmeal is rich in fibre, low in sodium and fat. Just what you need to lower your blood pressure. Avoid adding too much sugar to your oatmeal, instead, use honey, slice some bananas or berries into it, this will make a great breakfast and will charge your day.
It is said that 60% of Diabetics are Hypertensive, click here on how to reverse your Type 2 diabetics in 30 days.