“Na Food Dey Cause Am?” – Understanding The Role Of Diet In Managing Hypertension In Nigeria

Introduction

In Nigeria today, hypertension is no longer just a “rich man’s disease” or an “old people problem.” It is a silent epidemic affecting millions—students, traders, professionals and even the seemingly healthy. Known as the “silent killer,” hypertension (high blood pressure) often creeps in unnoticed until it leads to severe complications like stroke, kidney damage, heart failure, or death. Yet, the most underestimated trigger is right on our plates—our food choices.

With diets high in salt, saturated fats, processed foods, and sugar-laden drinks, many Nigerians unknowingly fuel the rise of hypertension. As a Clinical Nutritionist, I believe it’s time to flip the script. This article dives deep into how local dietary habits influence hypertension and how we can use food as both prevention and management.

The Nigerian Diet: Cultural Pride Or Cardiovascular Risk?

Our meals are flavorful and culturally rich, but they’re often nutritionally imbalanced. A plate of Eba with Egusi soup thickened in oil and assorted meats, or Rice with fried Plantain and Chicken, may taste divine but these everyday favorites often come loaded with excess salt, unhealthy fats and low fibre.

Common Culprits In The Nigerian Diet Include:

·         Stock cubes, seasoning powders, and table salt used excessively

·         Deep-fried snacks and meals (Akara, Puff-Puff, Suya, fried Meats)

·         High red meat intake (Nkwobi, Isiewu, Goat Meat, Intestine, etc.)

·         Sugar-sweetened beverages and alcohol

·         Lack of vegetables and whole grains in daily meals

The result? A dietary landscape that increases the risk of high blood pressure, obesity and other lifestyle diseases.

Sodium: The Hidden Ingredient Doing The Most Damage

The average Nigerian consumes far more salt than the World Health Organization’s recommendation of 5 grams per day. From bouillon cubes to processed snacks, sodium hides in many unsuspected places. Too much salt causes the body to retain water, increasing blood volume and the pressure exerted on artery walls. Over time, this damages blood vessels and organs like the heart, brain and kidneys.

Top Hidden Sodium Sources To Watch Out For:

·         Packaged Noodles

·         Bread and Meat Pies

·         Sausages and Canned Meat

·         Seasoning cubes and bouillon powders

·         “Fast foods” and roadside meals

Pro tip: Switch to local spices—Ginger, Garlic, Uziza, Scent Leaf and use fresh herbs to flavor your meals instead.

Potassium-Rich Foods: The Natural Blood Pressure Fixer

Most people focus on reducing salt but ignore potassium, which plays a crucial role in balancing sodium levels and relaxing blood vessels. Unfortunately, many potassium-rich foods are undervalued or replaced by processed options.

Foods Rich In Potassium You Should Eat More Of:

·         Unripe plantains

·         Bananas

·         Sweet potatoes

·         Garden eggs

·         Ugu (pumpkin leaves), Okra and Spinach

·         Avocados

·         Beans and Lentils

Adding these to your meals daily can significantly support blood pressure control.

Fats, Oils And Meat: Know The Right Kind 

Many Nigerian households use oil with a “free hand,” especially in soups and stews. While palm oil has nutritional benefits when used in moderation, the problem lies in overuse and pairing it with fatty cuts of meat.

High Intake Of Saturated Fat Contributes To:

·         High cholesterol

·         Arterial blockages

·         Increased blood pressure

·         Weight gain and insulin resistance

Better Choices Include:

·         Boiled or grilled Fish

·         Skinless Chicken

·         Plant-based oils like Olive oil (for those who can afford it)

·         Nuts and seeds (Groundnuts, Walnuts, e.t.c)

Reduce frying. Embrace steaming, boiling and roasting for heart-friendly meals.

Sugar, Drinks and Carbs: The Sweet, Deadly Cycle

Sugar-sweetened beverages (SSBs) are becoming a major part of the urban Nigerian diet. Drinks like soda, Zobo with added sugar, Malt drinks, and energy drinks are contributing to weight gain, insulin spikes and hypertension. Additionally, common staples like Rice, Yam, Garri, and Maize are high in carbohydrates and often lack fiber when eaten without vegetables or legumes.

Simple Swaps:

·         Drink water, eat fresh fruit, make smoothies

·         Eat smaller portions of carbs, balance with vegetables and lean protein

·         Avoid snacks with added sugars, go for fresh fruit instead

What Is The DASH Diet And Can Nigerians Follow It?

Yes! The DASH (Dietary Approaches to Stop Hypertension) diet is a clinically proven eating pattern for managing and preventing hypertension and it’s very adaptable to Nigerian foods. The DASH diet encourages a balance of nutrients that support heart health—low in sodium, saturated fat, and sugar; rich in potassium, calcium, magnesium, fiber and lean protein.

Core Principles Of The DASH Diet

Lower Your Sodium Intake
Aim for less than 1 teaspoon of salt per day. Reduce use of stock cubes, seasoning powders and packaged foods. Cook with fresh herbs and spices instead.

Eat More Fruits and Vegetables
Aim for 4–5 servings daily. Add options like Pawpaw, Ugu, Okra, Carrots, Banana, Garden Eggs and Plantain. These provide potassium and antioxidants that help regulate blood pressure.

Choose Whole Grains
Whole grains have more fiber and help control blood sugar and weight.

 Include Lean Protein
Eat more of Beans, Fish, Eggs and skinless poultry. Reduce fatty red meat and processed meats like Sausage, Bacon, Hot Dogs.

Add Dairy
Incorporate plain yoghurt, milk, or calcium-rich foods (for lactose-intolerant individuals, fortified soymilk or leafy vegetables like Ewedu and Ugu work well).

 Limit Sugar and Processed Foods
Avoid sugary drinks, sweetened teas, and excess snacks. Replace them with Tiger Nut milk, Zobo (unsweetened), or fresh fruits.

Control Portions and Eat Mindfully
Overeating even healthy food can lead to weight gain, which predisposes one to high BP. Eat slowly, reduce portions and listen to your body's hunger signals.

DASH-Inspired Sample Nigerian Day Meal

Meal	What to Eat
Breakfast	Oatmeal with Banana slices and Groundnuts
Snack	Pawpaw + Cucumber slices
Lunch	Ofada Rice + Vegetable sauce + grilled Fish
Snack	Roasted Groundnuts or plain Yoghurt
Dinner	Boiled unripe Plantain + Garden Egg sauce + steamed Ugu

The DASH diet isn’t foreign, it simply calls for balance, moderation, and intentional choices using foods we already know and love. It works best when combined with physical activity, reduced alcohol and regular health checks.

Top of Form

 Don’t Forget The Lifestyle Connection

While diet is foundational, managing hypertension also requires:

·       Regular exercise: 30 minutes of walking, dancing, or any physical activity most days of the week

·         Routine check-ups: Know your BP, weight, and cholesterol levels

·         Stress management : Prayer, journaling, sleep, and time off screens help too

·         Stop taking alcohol and quitting smoking

Diet will do the heavy lifting, but lifestyle habits support the full health transformation.

The Power of Your PlateBottom of Form

Hypertension is not an automatic consequence of aging, it is preventable and manageable. In Nigeria, where food is central to life and culture, we have both the challenge and the opportunity to redefine health through better eating. Reducing salt, eating more fresh produce, cutting down on processed and fried foods and choosing whole over refined carbs are simple steps that can change your life or save it. Your food can either be your medicine or your slow poison. Choose wisely.

 Reflect. Share. Act.

When was the last time you checked your blood pressure? What’s the salt and seasoning content of your daily meals?  How many fruits or vegetables did you eat this week?

If this article opened your eyes to something new, don’t keep it to yourself. Share it with your family, friend. Drop a comment below-What dietary changes are you willing to make today? Let’s keep the conversation going. Let’s choose life—one plate at a time.