You May Need To Stop Eating These 7 Nigerian Foods if You are Hypertensive

Hypertension, or High Blood Pressure (BP), is a common yet serious health issue. It occurs when the force of blood pushing against the walls of human's arteries is consistently too high. If this happens continually, it'll eventually damage the blood vessels and vital organs such as the heart, brain and kidneys.

Meanwhile, it's important to note that that Hypertension is a silent killer. It often develops without obvious symptoms, which is why it's commonly referred to as a “silent killer.” Many individuals may have high blood pressure without realizing it.

Some possible, though subtle, indicators include persistent headaches, chest discomfort, blurred vision, difficulty breathing, or a sensation of pounding in the chest or ears. Still, it’s frequently identified through routine blood pressure screenings. There are several reasons people develop hypertension, such as genetics, stress, a sedentary lifestyle, obesity, excessive salt intake, and, most importantly, a poor diet.

One of the most powerful ways to manage or prevent high blood pressure is through what you eat. Your diet truly matters. With that in mind, here are 7 Nigerian foods that can raise your blood pressure—and what healthier alternatives you should be eating instead.

7 Nigerian Foods That Increase Hypertension

1. Heavy Starchy Foods

Heavy Nigerian carbs foods without fibres such as white rice, white bread, semolina, yams, and spaghetti. These have the potentials to increase blood sugar and eventually affect blood pressure when eaten unbalanced. Consuming these foods in large quantities and often—particularly late at night—can also lead to weight gain. The goal isn’t to eliminate carbohydrates entirely, but to make smarter choices and control portion sizes. To lessen their effects, pair carbs with protein and fiber-rich vegetables for a more balanced meal.

2. Saturated Fats

Nigerians—especially the Yorubas—love oils rich foods very well. However, it's important to note that meals made with oils rich in saturated fats—such as palm oil, butter, margarine, and full-fat dairy products—should be avoided for an hypertensive person.

These fats elevate bad cholesterol levels, raise the risk of high blood pressure and potentially a heart disease. Popular dishes like egusi soup (especially when heavy on oil), fried plantains, akara, and moimoi (when prepared with palm oil or sardines) should be enjoyed less often.

However, healthier alternatives that should replace these foods are steaming or baking foods and opting for heart-friendly oils like olive or canola oil. Meanwhile, they should also be used moderately.

3. Red Meat

Eating red meat is done in almost all households in Nigeria. They prepare it in different forms from suya, to peppered goat meat, asun and nkwobi. If you have high blood pressure, it’s important to reconsider how frequently you consume red meat. Processed red meats like sausages, bacon, and corned beef are loaded with saturated fats and sodium, both of which can increase blood pressure in the body.

Even fresh red meats such as beef, goat, or pork should be eaten in moderation. Opting for leaner protein sources like skinless chicken breast or fish—and preparing them by grilling or boiling rather than frying—can make a healthier difference.

4. Salty Foods

Salt is one of the biggest enemies of hypertension. It causes your body to retain water, which puts extra pressure on your heart and blood vessels. But salt isn’t just the teaspoon you add when cooking because it’s also hiding in many processed and ready-to-eat foods.

If you have hypertension, you’ll need to become a label detective and check sodium content before buying processed food. You could also consider using herbs, garlic, or lemon juice instead of too much salt or seasoning cubes.

Here are some examples of popular Nigerian foods that often contain excessive amounts of salt:

• Instant Noodles—comes with high-sodium seasoning packets. Infact, some people also add extra stock cubes and salt.
• Canned or Tinned Foods such as Sardines, Corned Beef, and Baked Beans. These foods are often processed and preserved with lots of salt.
• Jollof Rice and Fried Rice. These foods are often seasoned with salt, seasoning cubes, and salty broths.

The point here is to eliminate the consumption of too much salts in your food. Try to cook the food you consume by yourself and reduce the salt you add in it as much as possible.

5. Caffeine

While coffee is often the first thing associated with caffeine, this stimulant is found in many common foods and drinks and can cause a temporary spike in blood pressure. Beyond coffee, caffeine is present in energy drinks, soft drinks like cola, chocolate, cocoa-based drinks, and even some over-the-counter medications.

For those looking to reduce their caffeine intake, healthier alternatives include decaffeinated tea, warm lemon water, low-sugar herbal teas like hibiscus or ginger tea, and natural fruit-infused water. These options are not only gentler on blood pressure but also offer additional health benefits.

6. Alcohol

Although some people believe that a small amount of alcohol can help the body release or make them high to do the undoable. However, it's important to note that consuming too much of Alcohol can lead to a sharp rise in blood pressure. According to the American Heart Association, drinking alcohol have every potentials to raise human blood pressure.

Here are some alcoholic beverages in Nigeria:

• Ogogoro
• Palm Wine
• Beer
• Bar Cocktails

These drinks should be consumed sparingly. If you choose to drink, it's important to do so in moderation. According to the World Health Organization, women should limit themselves to one drink per day, while men are advised not to exceed two.

7. Sugary Drinks

Nigerians call it Minerals—well, not earth's minerals though lol. Soft Drinks/Sugary Drinks/Minerals are available everywhere you go in Nigeria and beyond. It’s very easy to reach for a cold soft drink when you’re eating meals like jollof rice or puff-puff. At the same time, you need to understand that sugary drinks can worsen hypertension.

Popular examples of sugary drinks includes malt beverages, carbonated soft drinks such as Coke or Pepsi, canned fruit juices, energy drinks, and even certain street-sold smoothies that appear healthy but contain added sugars. For a healthier way to satisfy your sweet tooth, consider blending fresh fruits without adding sugar, or opt for water infused with natural flavors like cucumber or orange slices.

What to Eat to Manage Hypertension

In addition to all the recommendation we've talked about above, here are more options to include in your diet:

• Whole grains foods like Oats, Brown Rice, Millet, and Wholemeal Bread.
• Fruits like Apples, Watermelon, Cucumber, Avocado, and Pawpaw.
• Lean proteinous foods, such as Turkey, Chicken (without skin), Fish, Tofu, Lima Beans, and Boiled Eggs.
• Leafy Greens and Vegetables, like Ugwu, Spinach, Okra, Waterleaf, and Garden Egg.
• Healthy Fats like Olive oil, and Nuts (in small portions).
• High-fibre foods like Beans, Lentils, Nuts, and Seeds.

Having high blood pressure doesn't mean giving up the foods you love—it simply calls for more mindful eating choices. By reducing your intake of foods that quietly elevate blood pressure and choosing healthier options instead, you can improve how you feel, support better movement, and lower your risk of serious health issues in the future. Small, intentional changes to your diet today can go a long way in protecting your heart for years to come.