“5 Surprising Ways to Lower Blood Pressure Today”

Creating a meal plan for a hypertensive person in Nigeria involves focusing on foods that are low in sodium, rich in potassium, and generally promote heart health.

Here’s a balanced meal plan for a day:

Breakfast: Beans Porridge

Ingredients:

• 1 cup beans, washed and soaked overnight
• 1 onion, chopped
• 2 tomatoes, chopped
• 2 tablespoons palm oil
• Salt-free seasoning to taste
• Spinach or pumpkin leaves (ugu), washed and chopped
• Water

Instructions:

1. Cook the soaked beans in a pot with enough water until tender.
2. Add chopped onions, tomatoes, and palm oil. Stir well.
3. Season with salt-free seasoning and cook until vegetables are tender.
4. Add chopped spinach or ugu leaves and simmer for a few more minutes.
5. Serve hot.

Lunch: Grilled Fish with Vegetables

Ingredients:

• Fresh fish fillets (tilapia, mackerel, or catfish)
• Lemon juice
• Salt-free seasoning
• Mixed vegetables (bell peppers, carrots, cabbage)
• Olive oil

Instructions:

1. Marinate fish fillets in lemon juice and salt-free seasoning for 30 minutes.
2. Heat a grill pan or barbecue.
3. Grill fish fillets until cooked through and slightly charred.
4. Sauté mixed vegetables lightly in olive oil until tender-crisp.
5. Serve grilled fish with sautéed vegetables.

Dinner: Vegetable Soup with Whole Wheat Swallow

Ingredients:

• Assorted vegetables (ugu, spinach, pumpkin leaves)
• Fish or lean chicken pieces
• Palm oil (in moderation)
• Salt-free seasoning
• Whole wheat flour (for swallow)

Instructions:

1. Prepare assorted vegetables and cut into desired sizes.
2. Cook fish or lean chicken pieces until tender.
3. In a separate pot, boil water and mix whole wheat flour to form a stiff dough for swallow (e.g., amala, fufu, or semovita).
4. Heat palm oil in a large pot, add chopped onions, and sauté until translucent.
5. Add cooked fish or chicken, assorted vegetables, and salt-free seasoning. Cook until vegetables are tender.
6. Serve vegetable soup with whole wheat swallow.

Snack: Fresh Fruit Salad

Ingredients:

• Assorted fruits (watermelon, oranges, pineapple, apples)
• Fresh mint leaves (optional)
• Honey (optional)

Instructions:

1. Wash and chop assorted fruits into bite-sized pieces.
2. Mix fruits together in a large bowl.
3. Add fresh mint leaves for extra flavor.
4. Drizzle with honey if desired.
5. Chill in the refrigerator before serving.

This meal plan emphasizes fresh ingredients, minimal salt, and healthy cooking methods like grilling and steaming.

It’s important for hypertensive individuals to monitor sodium intake and focus on potassium-rich foods like beans, vegetables, and fruits.

Adjust portion sizes based on individual dietary needs and consult with a healthcare provider for personalized advice.