Hypertension in Nigeria | Causes, Prevention, and a Free 7-Day Diet Plan for Managing High Blood Pressure – DASH

Just 5 days ago, one of my neighbors left home in the morning for work and never returned again. The now widowed wife later got a call the following morning that the husband slumped on his way to the office. He was rushed to the hospital but was pronounced dead few minutes after being admitted into the hospital.

Stories like this is never scarce in Nigeria. Hypertension or high blood pressure (HBP) and heart disease always take the glory for these kinds of news. Yes, the current economic situation in Nigeria is not helping matters but people should also know that taking care of their health is their primary responsibility – ignore your health for wealth at your peril!.

We have already in the past talked about cardiovascular diseases (heart disease – as linked to in the above article). Today in this article, we will focus solely on co-conspirator of sudden death in our country which is Hypertension.

Hypertension, commonly known as high blood pressure, is a growing public health issue in Nigeria and globally. Affecting approximately 30% of Nigerian adults, it is a silent yet serious condition that significantly increases the risk of heart disease, stroke, and kidney damage if left unmanaged.

Despite its widespread prevalence, many people remain unaware of their hypertensive status until complications arise. In this article, we’ll explore the causes, prevention strategies, and provide a practical free 7-day diet plan for managing high blood pressure using Nigerian foods.

What exactly is High Blood Pressure or Hypertension?

Hypertension occurs when the force of blood against the artery walls is consistently too high, causing the heart to work harder than normal. A person is diagnosed with high blood pressure if their systolic blood pressure (the pressure when the heart beats) is 140 mmHg or higher, or their diastolic blood pressure (the pressure when the heart is resting between beats) is 90 mmHg or higher​.

Causes of Hypertension in Nigeria and Globally

Hypertension can either be primary (essential), where no specific cause is identified, or secondary, where the condition results from other medical problems. Here are some key contributors:

• Genetics: If you have a family history of hypertension, you are at greater risk.
• Age: Blood pressure naturally increases with age, especially after 60.
• Diet: A diet high in sodium, unhealthy fats, and processed foods contributes to the development of hypertension.
• Lack of Exercise: A sedentary lifestyle is associated with higher blood pressure.
• Obesity: Being overweight forces the heart to work harder, raising blood pressure levels.
• Alcohol Consumption and Smoking: Excessive drinking and smoking can significantly elevate blood pressure.

Six (6) Standard Ways of Preventing Hypertension

While certain risk factors like genetics and age cannot be changed, lifestyle adjustments can prevent or control hypertension, We will briefly introduce six most potent ways of preventing hypertension below.

1. Adopt a Heart-Healthy Diet: Focus on consuming fruits, vegetables, whole grains, and low-fat proteins. Limit sodium, added sugars, and saturated fats.
2. Exercise Regularly: Engage in some controlled moderate aerobic activity for about 150 minutes or 75 minutes of vigorous activity weekly.
3. Maintain a Healthy Weight: Losing excess weight, particularly around the waist, can help lower blood pressure.
4. Limit Alcohol and Avoid Smoking: Both contribute to high blood pressure and increase the risk of cardiovascular diseases.
5. Manage Stress: Chronic stress can elevate blood pressure. Practice relaxation techniques like meditation and deep breathing.
6. Get Enough Sleep: Poor sleep patterns can exacerbate high blood pressure.

Nigerian Food Based 7-Day Hypertension or DASH (Dietary Approaches to Stop Hypertension)Diet Plan

Diet plays a crucial role in managing hypertension. The following 7-day meal plan is based on the principles of the DASH (Dietary Approaches to Stop Hypertension) diet, with foods easily accessible in Nigeria. This plan is rich in potassium, magnesium, and fiber while being low in sodium and unhealthy fats.

Day	Breakfast	Lunch	Dinner	Snacks
Day 1	Oats with sliced banana and groundnuts	Brown rice, grilled chicken, steamed spinach	Grilled fish, yam, and sautéed vegetables	A handful of almonds
Day 2	Whole-wheat bread with avocado spread	Beans and corn (adalu) with garden eggs	Boiled plantain with vegetable soup	Carrot sticks with hummus
Day 3	Pap with groundnuts and boiled egg	Jollof rice with mixed vegetables	Efo riro (vegetable stew) with grilled turkey	Watermelon slices
Day 4	Moi moi (bean pudding) with pap	Boiled yam and egg sauce	Grilled chicken, brown rice, steamed broccoli	Unsweetened Greek yogurt
Day 5	Smoothie (banana, spinach, and low-fat milk)	Pounded yam with egusi soup (small portion)	Okra soup with tilapia fish and unripe plantain	Apple slices with peanut butter
Day 6	Akara (bean cakes) with pap	Ofada rice with steamed vegetables and fish	Boiled sweet potato with vegetable stir-fry	Roasted groundnuts
Day 7	Oatmeal with pawpaw and chia seeds	Eba with okra soup and mackerel fish	Boiled plantain with efo riro and grilled fish	Cucumber and carrot sticks with hummus

Key Nutrients in this Plan: (Kind of Nutritional Label)

• Potassium: Helps balance sodium levels in the body, lowering blood pressure. Foods like bananas, spinach, and beans are great sources.
• Magnesium: Supports healthy blood vessel function, found in leafy greens, nuts, and whole grains.
• Low Sodium: Reducing sodium intake is crucial in managing hypertension. This plan avoids high-sodium foods like processed meats and salty snacks.

A big Question on the Lip of Everyone is, Can Hypertension Be Cured?

Hypertension is generally considered a chronic condition. While it can be effectively managed, it is not usually curable. Management includes a combination of lifestyle changes (such as diet, exercise, and weight management) and medications when necessary​.

In some cases, such as secondary hypertension, addressing the underlying cause (like kidney disease or hormonal imbalances) may lead to resolution of the condition. However, for most people with primary hypertension, long-term management is essential to prevent complications.

Conclusion

Hypertension is a silent killer, often undetected until serious complications arise. With one in three Nigerian adults affected, it’s crucial to prioritize blood pressure management through lifestyle changes and regular health checks.

A balanced diet rich in fruits, vegetables, and whole grains, along with regular exercise and stress management, can significantly reduce your risk of developing hypertension or help manage it effectively.

Following a hypertension-friendly diet like the 7-day plan above can also lead to better health outcomes. Take control of your health today by making informed choices to lower your risk of hypertension.