Ghana joined the world on May 17 to observe World Hyperten­sion Day on the theme; “Mea­sure Your Blood Pressure Accurately, Control it, Live Longer.”

The theme reminds all individuals to check to know their blood pres­sure regularly and to keep it under control to impact overall longevity.

In Ghana, approximately 3.7 mil­lion Ghanaians aged 18 to 69 years have hypertension with 1.9 million unaware of their status, with risk factors such as unhealthy diets, phys­ical inactivity, tobacco and alcohol use, driving prevalence rate.

Health experts advise that lifestyle changes particularly with regard to dietary choices could have far-reach­ing impact on managing one’s blood pressure.

Below are five best foods Ghana­ians can eat to control hypertension as recommended by Meatless Monday Ghana, a campaign that seeks to pro­mote healthy eating, reduce disease risk and protect the environment.

Fruits

Fruits rich in potassium like banan­as and fresh coconuts are beneficial for blood pressure management. Berries, like blueberries are known for their nitric oxide content and can also help lower pressure.

Again, fruits containing folate, such as limes, oranges, and grapefruits can help increase blood pressure in individuals with low blood pressure while other fruits with potential benefits for hypertension control are watermelon, tomatoes, avocado, and papaya or pawpaw.

Research, funded by British Heart Foundation, has suggested beet­root juice, a concentrated source of nitrates might help lower blood pressure.

Vegetables

Green leafy vegetables like co­coyam leaves, commonly known as Kontomire, Cassava leaves, Gboma, Spinach and Moringa provide a rich source of potassium, magnesium and folate and other relevant nutrients, which can help lower blood pres­sure.

Wholegrains

Wholegrains such as maize or corn, millet, brown rice, sorghum and oats which contain more nutrients and fiber than refined starchy carbs like white bread, pasta and polished rice.

Eating more fibre has been linked to a lower risk of heart and circu­latory diseases while soluble fiber from oats may help in lowering blood pressure.

Lean Protein

Meatless Monday advised Ghanaians to revert to lean protein sources such as chicken, fish, eggs, and beans, which are helpful in lowering weight and blood pressure.

Fortified Plant-based Milk

It said fortified plant-based milk like almond, soy, and oat milk can offer around 240 mg of calcium per cup, which has high levels of calcium strongly linked to reduction of blood pressure.

Similarly, low-fat dairy like semi-skimmed milk and low-fat natural yogurt also give calcium and protein without excess saturated fat.

Meatless Monday campaign believes that diet is not the only factor in reducing blood pressure. It stressed the need for all hypertensive pa­tients to take prescribed medicines and consider being more physically active; stop smoking; and maintain­ing a healthy weight.

 By Abigail Annoh