Hypertension is one of the leading causes of premature deaths around the world today. High blood pressure, which is formally known as hypertension, is the process by which the blood pressure in the body becomes elevated and pushes the blood against the arteries.

Non-communicable diseases (NCDs) such as cancer, diabetes and cardiovascular disease also remain a leading cause of death in Jamaica, with Ministry of Health and Wellness statistics indicating that, in 2015, an estimated seven out of 10 Jamaicans died from NCDs.

The health and wellness of Jamaicans plays a major role in the productivity and growth of the country. Therefore, it is the responsibility of each citizen to place their health as a number one priority.

As the world commemorates Heart Month 2023, Our Today has some healthy food ideas that help to lower blood pressure.

Fruits

Including a serving of fruits in your diet per day can help to reduce the blood pressure levels in the body. Jamaica is widely known for the growth of seasonal fruits. There is always a fruit that is in season, whether it be mangoes, pear, apples, jackfruit or naseberry.

Fruits such as oranges, grapes, bananas, apples, berries and mangoes, among others, are common produce that are readily accessible to many Jamaicans from their backyards, a farm, or the market.

Studies have shown that a daily intake of fruits lowers the risk of developing cardiovascular disease and provides the body with the necessary minerals and vitamins needed to fight against diseases.

Vegetables

Vegetables can have great health benefits, not just for heart disease patients but the general population. Green leafy vegetables such as callaloo, spinach, celery and broccoli provide the body with nutrients such as vitamins, minerals, and potassium and are sources of antioxidants that help to protect the cells in the body from harmful chemicals.

Likewise, vegetables help to reduce blood sugar levels in the body. These vegetables help you to both look good and feel good inside and out.

For many people, vegetables are not the number one food on their list for varying reasons. A great way to ensure that you are receiving the right intake of vegetables includes making blends and juices that will help to make the intake more enjoyable.

Nuts

According to an article published by the Mayo Clinic, Nuts and your heart: Eating nuts for heart health, eating nuts regularly helps to lower the level of inflammation-related heart disease and diabetes.

Nuts such as cashews, almonds, peanuts, pistachios, and walnuts provide the body with several nutrients such as protein, and fibre is a great source of antioxidants.

Coconut water

Jamaica is known for its abundance of coconut trees and when tourists come to the island one of their favourite delicacies is the refreshing Jamaican coconut water. Coconut water not only tastes good, but it is also good for the heart and helps to reduce blood pressure levels in the body.

Coconut water has several health benefits such as promoting kidney health, it is good for the skin and helping to maintain a moderate weight. Coconut water is rich in potassium which keeps the body replenished with electrolytes that are lost during sweating.

It is also a good source of calcium, which strengthens bones and teeth in the body, and magnesium, which helps in energy production and the overall function of organs in the body.

It is also important to note that, similar to other foods, coconut water should be had at the right proportion because it can lower the blood pressure level below the required outlined by physicians.

The normal blood pressure reading for an adult is below 120/80 mm/hg and above 90/60 mm/hg.

Garlic

Garlic is a versatile herb that is a major part of Jamaican cuisine and is used in home remedies for serval illnesses such as common colds and flu. It has several health benefits such as reducing blood pressure, boosting the immune system, promoting the health of the skin and aiding in digestion.

Similarly, garlic is one of the most accessible foods to Jamaicans today. It can be grown in the backyard, on the farm and also purchased at the market. Garlic is rich in Vitamin C, Vitamin B6 and manganese.