Nigerian Foods that Reduces Blood Pressure (hypertensive patients food timetable). An article on:
➡️Nigerian foods to reduce blood pressure
➡️Nigerian menu for hypertensive patients
➡️Nigerian foods that reduces blood pressure
➡️Lowering high blood pressure naturally
➡️Nigerian food time table for hypertensive patient
➡️Nigerian food for high blood pressure patient
➡️How to lower high blood pressure with foods in Nigeria
WHAT IS HIGH BLOOD PRESSURE?
A condition in which the force of the blood against the artery walls is too high.
Usually hypertension is defined as blood pressure above 140/90, and is considered severe if the pressure is above 180/120.
NATURAL REMEDIES AND FOODS FOR LOWERING HIGH BLOOD PRESSURE.
1. Take apple cider vinegar.
Most importantly, it helps with weight loss by improving metabolism and reducing water retention — and a healthy weight is key to normalizing blood pressure. Easy fix: Three teaspoons per day of apple cider vinegar can lower your blood pressure significantly within a week.
2. Lemon
It is one of the best remedies for hypertension. It is known to make the blood vessels soft and flexible, lowering blood pressure level. Lemon contains high amounts of Vitamin C, which acts as an anti-oxidant, removing free radicals from the body.
3. Pineapple juice
You can drink pineapple juice to control high blood pressure. The high presence of potassium in pineapple juice results in better blood pressure numbers. It is also low in sodium which makes it beneficial for hypertension patients.
4. Reduce your sodium intake (salt)
5. Eat more potassium-rich foods
👉Vegetables, especially leafy greens,
tomatoes, potatoes, and sweet potatoes
👉Fruits, including melons, bananas,
avocados, oranges, and apricots
👉Dairy, such as milk and yogurt
👉Tuna and salmon
👉Nuts and seeds
👉Beans
👉Bitter leaf
👉Egusi soup
👉Eat rice
6. Learn to manage stress with daily meditation or deep breathing sessions.
Stress is a key driver of high blood pressure.
When you’re chronically stressed, your body is in a constant fight-or-flight mode. On a physical level, that means a faster heart rate and constricted blood vessels.
7. Lose weight
In people with overweight, losing weight can make a big difference to heart health.
Losing weight can help your blood vessels do a better job of expanding and contracting, making it easier for the left ventricle of the heart to pump blood.
8. Quit smoking
9. Drink less alcohol
10. Cut added sugar and refined carbs
11. Incorporate the Nigerian DASH diet meal plan.
12. Dark chocolate lowers blood pressure
13. Semolina/Semovita should be on the menu of the meal plan of hypertensive patients
• Cut out all flesh foods (including fish, chicken, meat, pork, and all crustaceans) as well as its byproduct (eggs, cheese, milk, etc.) Meats are high in sodium; contain hypoxanthine (caffeine) and increases cholesterol, which narrows or clogs the arteries, thus increasing the blood pressure. If one so desires to use milk, non-harmful substitutes can be made from a variety of nuts (i.e. almonds, cashews, etc.)
• Use nuts, seeds, peas, and beans. All forms of Beans and Whole Grains. The body converts the amino acid in these foods called L-Arginine into nitro oxide, which relaxes the blood vessels. Also a handful of walnuts or almonds are excellent in lowering high fat in the meal.
• Fried foods, highly processed foods, and all free oils should be avoided and/or eliminated from the diet.
• Eating fresh fruit daily especially savory fruits (3-5 servings) is preferable to drinking fruit juice. Eating the fresh fruit provides the body with the essential fiber need for regularity; juice is robbed of that essential fiber.
•Sleep is important in preventing high blood pressure and heart problems. The sleep producing hormone, melatonin, is released around 9:00pm and this gives the body restful sleep at night. Also, for every hour of sleep before midnight, the body doubles the amount of rest received.
