By Linda Naa Deide Aryeetey
Accra, May 17, GNA – Hypertension is a health condition that occurs when the blood pressure against the walls of the arteries becomes too high.
It’s known as the “silent killer” because many people don’t experience symptoms until the damage is done.
When left untreated, hypertension can lead to serious health problems such as stroke, heart attack, and kidney failure.
As Ghana joins the world to observe the World Hypertension Day on May 17, 2025, medical experts are highlighting the importance for all persons; young and old to get their blood pressure measured regularly, especially persons who have the risk factors.
The observance of World Hypertension Day (WHD) reminds individuals to know their blood pressure and keep it under control.
High blood pressure, also known as hypertension, is a widespread health issue that affects millions of people globally yet goes unnoticed until it causes significant damage to the heart, kidneys, and brain.
The 2023 Ghana STEPS report, a crucial tool for assessing Non-Communicable Diseases risk factors, shows that 3.7 million Ghanaians, 18 to 69 years, have hypertension, yet 1.9 million are unaware of their blood pressure status.
According to the report, seven out of 10 men with hypertension are unaware while four out of 10 women with high blood pressure are also unaware.
This year’s World Hypertension Day calls on healthcare authorities to enforce actions like blood pressure screenings, community events and awareness campaigns to promote improved awareness of hypertension and effective ways of managing it.
On World Hypertension Day, Meatless Monday Ghana recommends five best foods Ghanaians can eat to control hypertension.
Fruits
According to the Meatless Monday Campaign, fruits rich in potassium like bananas and fresh coconuts are beneficial for blood pressure management. It said berries, like blueberries known for their nitric oxide content, can also help lower pressure.
Fruits containing folate, such as limes, oranges, and grapefruits can help increase blood pressure in individuals with low blood pressure.
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
The Campaign says 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.
“Instead of focusing on one kind of fruit or vegetable, just try to make sure you eat at least five portions every day, by choosing a variety of different colored fruit and vegetables, you’ll benefit from the wide range of nutrients they provide,” the report said.
Wholegrains
The Campaign says wholegrains such as maize or corn, millet, brown rice, sorghum and oats contain more nutrients and fiber than refined starchy carbs like white bread, pasta and polished rice.
It said eating more fire has been linked to a lower risk of heart and circulatory diseases while soluble fiber from oats may help in lowering blood pressure.
“A diet higher in fiber is advised if you are trying to lose weight, which will also help lower your blood pressure, it is better to choose high-fiber, starchy carbs from all your meals as an easy way to up your fiber intake,” it said.
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.
GNA
ABD