It’s not easy to manage high blood pressure in a country where the taste of food matters most. We love our spices, our sauces, and our “swallow”. But sometimes, the very foods that appeal to our taste buds give our hearts a hard time. We often neglect these 5 common foods that spike our blood pressure because to us, they don’t matter.
If you or someone you know is dealing with hypertension, you need to read this. Because learning about these 5 common foods that spike your blood pressure can help you manage your condition properly. We also offer healthier and tastier alternatives to these foods.
Hypertension: the “Silent Killer” in Our Kitchens
Hypertension is often called the “silent killer”. You know why? Because it doesn’t always show symptoms until something goes wrong. In Nigeria, our salt intake is significantly higher than the WHO recommendation (5g per day). Between the hidden salt in processed snacks and the heavy hand we use with seasoning cubes, our hearts are working overtime.
1. Salt, Cubes, & Seasoning Powders
We can’t name names, but those little cubes we drop into every pot of Jollof or Egusi are packed with sodium.
- Why it’s a problem: Sodium makes your body hold onto water. This extra water puts pressure on your blood vessel walls, raising your BP.
- The Nigerian Reality: Most people use 2–3 cubes per meal, on top of added salt. That’s a sodium overload!
- Friendly Advice: Try using natural flavor enhancers like Iru (locust beans), Ogiri, garlic, ginger, and scent leaf. They give a deeper flavor without the salt spike. For a hypertensive patient, use less than 2g of salt per day, if you must add salt to your food.
2. Salted & Dried Fish (Stockfish/Panla)
For some of us, our food is not complete without Okporoko (Stockfish). It must be there to complete the garnishing. However, the traditional way of preserving many of our dried fishes involves heavy salting.
- Why it’s a problem: Salted fish is essentially a “sodium sponge.” Even after boiling, a lot of that salt remains inside the flesh.
- Alternative: If you must use dried fish, soak it in hot water and rinse it multiple times before adding it to your soup. Better yet, switch to fresh fish like Titus (Mackerel). Fresh fish is rich in Omega-3 fatty acids that actually lower blood pressure.
3. Processed Meats & “Suya” Preservatives
Who doesn’t love a late-night wrap of Suya? While the meat itself isn’t the only issue, the additives used in the “Yaji” (Suya spice) and the way the meat is cured can be problematic.
- The Danger: Commercially processed meats like sausages like hotdogs, canned corned beef, and some street meats are loaded with nitrates and sodium to keep them “fresh” on the shelf.
- Friendly Advice: Enjoy your Suya in moderation, if you must eat it. Always ask the “Mallam” to go easy on the extra salt/seasoning rub. Pair it with plenty of raw onions and cabbage; these contain fiber that helps your heart.
4. Refined Carbs & Sugary “Minerals”
In Nigeria, we call sodas “minerals”. Sugar doesn’t contain salt. But it’s a major driver of obesity and inflammation. Both sugar and salt are best friends with hypertension.
- The Connection: High sugar intake interferes with nitric oxide production in your blood vessels. Nitric oxide helps your vessels relax; without it, they stay constricted and tight.
- Alternative: Swap the cold mineral for Zobo (Hibiscus tea) and beetroot. Note: Don’t add sugar to the Zobo! Hibiscus has been scientifically proven to help lower blood pressure naturally.
5. Alcohol & Excessive Red Meat
Whether it’s a cold beer at the “joint” or a plate of fatty goat meat, excess in this department is a recipe for high BP.
- Why it’s a problem: Alcohol can narrow blood vessels and increase heart rate. Heavy red meat consumption is linked to high cholesterol, which narrows the arteries.
- Friendly Advice: No alcohol level is completely risk-free. So we won’t advise you to drink in moderation or stick to the “one-drink” rule if you must drink. Our simple advice is: AVOID ALCOHOL COMPLETELY. It does your body no good. For meat, lean towards skinless chicken, turkey, or snails, which are much lighter on the heart.
Alternatives to 5 Common Foods that Spike Your Blood Pressure
| Instead of this… | Try this! |
| 3 Seasoning Cubes | 1 Cube + Iru/Garlic/Ginger |
| Salted Stockfish | Fresh Mackerel or Catfish |
| Soda(mineral)/Soft Drinks | Unsweetened Zobo, beetroot or Lemon Water |
| White Bread | Unripe Plantain or Oats |
| Fried Meat | Grilled or Boiled Lean Meat |
Small Changes, Big Results
The goal is to eat and stay healthy. In cases regarding diet, hypertension slowly builds up until it gets to a high, persistent level. Ignoring the downsides of these 5 common foods that spike blood pressure can lead to devastating consequences over time. Apply these simple plans: cut down on seasoning cubes. Rinse your dried fish thoroughly with water. Choose Zobo or beetroot over Soda/mineral. By doing these, you give your heart a fighting chance.
Start small. Maybe today, you only use half the salt you usually use. Your taste buds will adjust within two weeks, and your heart’s health will improve significantly with time.
Stay healthy, keep moving, and check your BP regularly!