May 17 is World Hypertension Day – Know Ur members

This year’s theme: “Measure your blood pressure, Control it, Live longer,” is a crucial reminder about the importance of knowing your blood pressure and keeping it under control.

High blood pressure, or hypertension, is a silent and widespread health issue that affects millions of people globally.

Yet, it often goes unnoticed until it causes significant damage to vital organs.

 

It is estimated that more than one in four adults in Ghana have hypertension.

 

The condition is often called the “silent killer” because it usually shows no symptoms but can lead to life-threatening complications.

Globally, it is estimated that over 1.3 billion people are affected, with only about half being diagnosed and treated effectively.

Controlling Hypertension

To commemorate this important day on the global health calendar, Meatless Monday Ghana, a global campaign that encourages people not to eat meat on Mondays to improve their health and the health of the planet, is promoting healthy eating for healthy living by presenting the five best foods to eat to control hypertension.

The first one is fruits. According to the movement, several Ghanaian fruits can contribute to managing hypertension including fruits rich in potassium such as bananas and fresh coconuts which are beneficial for blood pressure management.

Also, it says berries such as blueberries, known for their nitric oxide content, can also help lower blood pressure.

However, fruits containing folate, such as limes, oranges and grapefruits can help increase blood pressure in individuals with low blood pressure.

Other fruits with potential benefits for hypertension control are watermelon, tomatoes, avocado, beetroot and pawpaw.

Among these vegetables rich in potassium, magnesium and folate easily available on the Ghanaian market are kontomire, aleefu, cassava leaves, spinach, gboma and moringa leaves.

Third is wholegrains such as maize or corn, millet, brown rice, sorghum and oats which contain more nutrients and fibre than refined starchy carbs such as white bread, pasta and polished rice.

The movement says eating more fibre has been linked to a lower risk of heart and circulatory diseases, adding that soluble fibre from oats (called beta- glucans) may help in lowering blood pressure as a diet higher in fibre is advised if one is trying to lose weight, which will also help lower blood pressure.

The fourth is lean protein.

It says lowering your weight is helpful in lowering your blood pressure and called on people to revert to lean protein sources such as chicken, fish, eggs and beans instead of red and processed meats.

The fifth is fortified plant-based milk as they have high levels of calcium strongly linked to reduction of blood pressure.

Research shows that almond, soy and oat milk can offer around 240 mg of calcium per cup.

Low-fat dairy such as semi-skimmed milk and low-fat natural yogurt also give calcium and protein without excess saturated fat.

What else can help lower blood pressure?

Diet is not the only factor when it comes to reducing blood pressure.

It is also important to take any medicines that you have been prescribed and consider other changes that could help such as being more physically active; stopping smoking; and maintaining a healthy weight.

Foods to avoid to be safe from hypertension include salty foods, sugary and fatty foods, alcohol and excess caffeine.

Moderation is strongly recommended so Meatless Monday says reduce meat consumption and eat more plant-based foods on Mondays for a healthier life.