Lifestyle and diet: A natural solution for high blood pressure

DDM News

High blood pressure, also known as hypertension, remains a major public health concern around the world.

According to Diaspora digital media (DDM) The condition is especially troubling in Nigeria, where the rise in lifestyle-related diseases has drawn increased attention.

Medical experts are now promoting natural solutions, particularly through dietary changes, as a key strategy for managing high blood pressure.

Nutritionists argue that food is not only a preventive measure but also a corrective one for those already affected.

Hypertension is often called the “silent killer” because many individuals are unaware of their condition until a serious health crisis occurs.

It is a leading cause of heart attacks, strokes, kidney disease, and other life-threatening conditions.

According to estimates, nearly one in every three Nigerian adults suffers from high blood pressure.

The common risk factors include poor diets, lack of exercise, high stress levels, smoking, and alcohol abuse.

Unfortunately, many people turn to medication first without realizing the power of simple lifestyle changes.

Martha Theran, a registered dietitian at the Pritikin Longevity Center in the United States, believes that food can play a central role in blood pressure control.

Speaking to Eat This, Not That!, Theran stated that changes in eating habits could quickly lead to lower blood pressure.

“A diet that is low in calorie density, packed with nutrients, and free of processed foods can restore blood pressure to healthy levels,” she said.

She emphasized that people often see improvements within just a few days or weeks of adopting healthier eating patterns.

Theran recommends a focus on fresh, whole foods that are rich in fiber, vitamins, and minerals.

These include fruits, vegetables, legumes, nuts, and whole grains.

Such foods are known to reduce inflammation, relax blood vessels, and enhance cardiovascular health.

Below are five practical dietary strategies that can help reduce high blood pressure naturally.

First, reduce salt intake significantly.

Sodium causes the body to retain water, putting extra pressure on the heart and blood vessels.

Avoiding salty snacks and using herbs and spices instead of salt can have a big impact.

Second, eat more leafy green vegetables.

Spinach, ugu, kale, and moringa are high in potassium, which helps balance sodium in the body.

Third, switch to whole grains like brown rice, oats, and millet.

These help reduce cholesterol and improve heart function.

Fourth, choose low-fat dairy products.

Yogurt, milk, and cheese in moderation provide calcium, which supports proper blood vessel function.

Finally, include beets and berries in your diet.

Beets contain nitrates that improve blood flow, while berries offer antioxidants that combat inflammation.

These dietary suggestions are easy to implement and offer long-term health benefits.

Many experts believe that lifestyle changes should be the first step before starting medications.

Dr. Chidi Nwosu, a cardiologist based in Lagos, agrees with this view.

“Medications are sometimes necessary,” he said, “but food and lifestyle are your first defense.”

The World Health Organization also supports diet-based strategies as a primary approach to managing hypertension.

In Nigeria, where access to healthcare and medication can be limited, food-based solutions are even more critical.

Making healthier food choices is not only cost-effective but also reduces dependency on lifelong medication.

Despite this, awareness about the role of food in managing hypertension is still low.

Public campaigns encourage Nigerians to check their blood pressure and embrace active lifestyles.

However, changing habits requires time, education, and community support.

Health workers suggest starting small, such as reducing salt and cooking more at home.

“Prevention is always better than cure,” said Dr. Nwosu.

“With proper knowledge, Nigerians can use their kitchens as their first pharmacy.”

As more research supports the link between diet and blood pressure, the hope is that more people will embrace these natural strategies.

In a country where economic challenges affect access to medicine, the power of food cannot be overlooked.

Healthy eating, combined with regular exercise and stress management, remains one of the most effective weapons against high blood pressure today.

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