One of the triggers of high blood pressure is the eating of foods that are high in bad fat, salt, sugar, and alcohol. To reduce the risks of complications from high blood pressure, there is an urgent need to review and make changes to your diet.

A diet that lowers blood pressure should be rich in antioxidants like Vitamin C and lycopene, and minerals like magnesium, and potassium. Other nutrients are folic acid, omega 3 fatty acid, citrulline etc.

Fortunately, Africa is blessed with tropical fruits, vegetables, and spices that help to lower blood pressure and limit complications of high blood pressure. These include;

1. Banana: Bananas are rich in fiber and potassium. Potassium is a vital element that relaxes blood pressure and balances the amount of sodium in the blood.

2. Watermelon: Watermelon contains an important amino acid known as Citrulline. Citrulline helps the body produce nitric oxide that relaxes blood vessels. Watermelon also contains folic acid, potassium, and vitamin C.


3. Turmeric; Turmeric occurs as a spice and in the form of dietary supplements. The health benefit is due to the curcumin it contains. Curcumin prevents the accumulation of fatty deposits in blood vessels.

Turmeric reduces the damage clogging does to blood vessels by reducing inflammation in the blood vessels. Studies have also shown that turmeric serves as a blood thinner. Hence, it can help prevent heart attacks.

Caution: persons with bleeding disorders, peptic ulcers,s and persons taking blood thinners should exercise caution and speak with their health provider before using turmeric.

4. Garlic; Garlic is rich in antioxidants, Vitamin C, and Vitamin A. These antioxidants help the body mop up harmful free radicals produced in times of stress, poor diet, and poor sleep.

Garlic is also known to reduce LDL cholesterol, improve blood flow, and prevent hardening of the aorta. These effects contribute to its ability to help maintain healthy blood pressure.

Garlic can be used as a spice or herbal supplement (capsules of aged garlic extract).
Caution: Garlic is a blood thinner and should not be used in persons that have challenges with clotting of the blood or persons taking blood thinners (like aspirin, or clopidogrel).


5. Orange juice: Natural orange juice is rich in vitamin C, antioxidants, Hesperidin, potassium, folate, and thiamine (Vitamin B1).
Hesperidin protects endothelial cells of blood vessels, preventing strokes and heart attacks.


6. Apples; There is a saying that an apple a day, keeps the doctor away. Apples contain pectin, which lowers the levels of cholesterol in the blood.

Apples contain a lot of insoluble fibers, the body converts extra cholesterol to bile acids. Bile acids are in turn used to digest the fiber.
This cycle leads to a reduction in the amount of LDL (bad cholesterol) and a slowing down of atherosclerosis.


7. Tomatoes: This fruit is rich in antioxidants and vitamins. Tomatoes contain Lycopene, a powerful antioxidant that slows down the formation of LDL (bad) cholesterol. The number of lycopene increases after cooking.

It also contains high amounts of vitamin c, beta carotene (a form of Vitamin A), folic acid, and Vitamin A.


8. Oatmeal; Oatmeal is a rich source of the fiber beta-glucan. Beta-glucan helps unclog blood vessels by reducing LDL cholesterol, non-HDL Cholesterol, and apoB. Oatmeal, therefore, helps improve blood cholesterol readings in three unique ways.

Beta-glucan being a soluble fiber helps slow the absorption of sugar in the intestines, thus preventing blood sugar spikes, especially in patients with diabetes.

Oatmeal contains two powerful antioxidants- avenanthramides and ferulic acid. Avenanthramides stimulate the production of nitric oxides from endothelial cells. Ferulic acid enhances the activity of other antioxidants.

9. Avocado; This delicious fruit contains a significant number of proteins and healthy fats. It also contains antioxidants and a high amount of potassium.

The healthy fats in avocadoes help regulate cholesterol levels, while the potassium helps the blood vessel widen, leading to a healthy heart and blood pressure.

The healthy fats in avocados encourage the absorption of fat-soluble vitamins A, D, E, and K.

10. Oily Fish: Tuna, herring, mackerel, and sardines contain omega-3 fatty acids that slow the formation of LDL cholesterol.
The unique healthy oil in these fishes helps to control the level of triglycerides in the blood. Excess triglycerides clog a blood vessel.
Oily fishes are of immense benefit to persons with diabetes too.

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