Health experts say that high blood pressure, or hypertension, is a condition in which the force of the blood against the artery walls is too high. High blood pressure often has no symptoms. If untreated overtime, it can cause health conditions, such as heart disease and stroke. The World Health Organization (WHO) states that an estimated 1.28 billion adults aged between 30 to 79 years worldwide have hypertension, most (two-thirds) living in low- and middle-income countries. An estimated 46 per cent of adults with hypertension are unaware that they have the condition and less than half of adults at 42 per cent with hypertension are diagnosed and treated. Approximately one in five adults, 21 per cent, with hypertension have it under control. Hypertension is a major cause of premature death worldwide. According to WHO, one of the global targets for non-communicable diseases is to reduce the prevalence of hypertension by 33 per cent between 2010 and 2030. “Reducing hypertension prevents heart attack, stroke, and kidney damage, as well as other health problems. Some of the preventative measures are through reducing salt intake (to less than 5g daily), eating more fruit and vegetables, being physically active on a regular basis, avoiding use of tobacco, reducing alcohol consumption, limiting the intake of foods high in saturated fats and eliminating or reducing trans fats in diet. But also, it’s essential to reduce and manage stress, regulate blood pressure, treat high blood pressure and manage other medical conditions,” WHO states. Many researchers have found that certain foods can lower high blood pressure. According to Medical News Today, bananas contain plenty of potassium, a mineral that plays a vital role in managing hypertension. One medium-sized banana contains around 422 milligrams of potassium. The American Heart Association states that potassium reduces the effects of sodium and alleviates tension in the walls of the blood vessels. Adults are urged to aim to consume 4,700 milligrams (mg) of potassium daily. Other potassium-rich foods include; avocado, mushrooms, sweet potatoes, tomatoes, tuna and beans. Emmy Ntamanga, a Kigali-based nutrition consultant, says that drinking beetroot juice often can lower blood pressure. Studies have shown that the presence of certain phytochemicals (compounds that are produced by plants) and antioxidants (molecules that fight free radicals in your body) in beets can help manage conditions like hypertension and heart disease. With its amino acid known as citrulline, watermelon can be eaten to manage high blood pressure. Watermelon can be taken as juice, fruit salad, or mixed in a smoothie, he says. Ntamanga also notes that leafy vegetables such as spinach, cabbage, kale, and others, are rich in nitrates (a compound that naturally occurs and has many human-made sources), which help to manage blood pressure. “Garlic is a natural antibiotic and antifungal food. Its main active ingredient, allicin, is often responsible for associated health benefits. Some research suggests that garlic increases the body’s production of nitric oxide, which helps the smooth muscles to relax and the blood vessels to dilate. These changes can reduce hypertension” states Medical News Today. Dieudonne Bukaba, a nutritionist in Kigali, says that cinnamon can lower blood sugar by acting like insulin and increasing insulin’s ability to move blood sugar into cells. He adds that natural yoghurt indirectly helps in lowering high blood pressure. It contains magnesium which is good for high blood pressure. Bukaba says other foods to add to your diet are; citrus fruits, pumpkin seeds (rich in magnesium, potassium, and arginine, an amino acid responsible for the production of nitric oxide, which is essential for blood vessel calming and blood pressure reduction.) Among others such as; beans and lentils, berries, salmon and other fatty fish.
