Combat high blood pressure through diet
HIGH blood pressure can occur in children or adults, but it’s more common among people over age 35. The National Health Fund says it’s particularly common in black, middle-aged and elderly people, obese people, heavy drinkers, smokers and women who are taking birth control pills. It may run in families, but many people with a strong family history of high blood pressure never have it. People with diabetes mellitus, gout or kidney disease are more likely to have hypertension also.
High blood pressure usually has no symptoms; in fact, many people have high blood pressure for years without knowing it. Statistics show that one in three Jamaicans are hypertensive, and if your blood pressure is near the top of the normal range, or if you have a family history of high blood pressure, you’re at higher risk.
Dietician Chaudhia Ashley said changing diet is one of the surest ways to prevent or treat high blood pressure.
She cautioned that you should maintain a healthy weight, lose weight if you are overweight, and eat foods low in salt and sodium.
Other guidelines are to be more physically active, drink alcohol in moderation, and stop or don’t start smoking.
Here’s a meal plan she shared that is focused on reducing high blood pressure.
“The plan emphasises nutrient-rich, low-sodium, and potassium-rich foods,” she said. “It also includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats.”
MONDAY
Breakfast: Oatmeal with sliced banana, cinnamon, and a sprinkle of chia seeds.
Lunch: Callaloo and steamed fish with brown rice and a side of steamed carrots.
Dinner: Baked jerk chicken breast (mild spices) with roasted sweet potatoes and a side salad.
TUESDAY
Breakfast: Green smoothie (spinach, mango, coconut water, and ginger).
Lunch: Lentil stew with pumpkin, carrot, and okra, served with a side of boiled green banana.
Dinner: Grilled snapper with a small portion of boiled yam, and steamed cabbage with bell peppers.
WEDNESDAY
Breakfast: Boiled dumplings with steamed callaloo and sliced avocado.
Lunch: Chickpea curry with coconut milk, served with quinoa and a side of steamed spinach.
Dinner: Steamed mackerel with a side of mashed sweet potato and steamed broccoli.
THURSDAY
Breakfast: Banana porridge (made with coconut or almond milk, cinnamon, and nutmeg).
Lunch: Ackee and saltfish (rinse saltfish well) with steamed okra, and a small portion of boiled green banana.
Dinner: Brown stew tofu with bell peppers, carrots, and a side of cauliflower rice.
FRIDAY
Breakfast: Sliced papaya with a handful of pumpkin seeds and a cup of herbal tea.
Lunch: Brown rice with stewed peas (made with coconut milk, thyme, and scallion), and a side of vegetables.
Dinner: Grilled salmon with roasted breadfruit and steamed callaloo.
SATURDAY
Breakfast: Avocado toast on whole-grain bread with a side of cucumber slices.
Lunch: Jerk chicken salad with mixed greens, bell peppers, tomatoes, cucumbers, and a lime dressing.
Dinner: Baked plantain, stewed lentils with carrot, onion, and a side of steamed callaloo.
SNACKSSnack on fruits and nuts and coconut water.
TIPS FOR COOKING AND PREPARATION
Minimise salt: Avoid salt and use herbs, spices, and natural seasonings like garlic, ginger, pimento, thyme, and scotch bonnet peppers instead of salt.
Healthy fats: Use a small amount of olive oil or coconut oil.
Stay hydrated: Drink plenty of water, and consider coconut water (low-sodium for added potassium).
