What is high Blood Pressure?

High blood pressure (Hypertension)  occurs when the blood flows through your arteries at a higher pressure than normal. This will put your heart and blood vessels under stress and eventually result in a heart attack or stroke.

What population are more likely to develop high blood pressure?

Black individuals are more likely to develop high blood pressure, in particular, black women over the age of 20, with over 45 % already developed this disease.  Genetics plays a major part in these statistics, Africans and individuals with African descendants respond much more sensitive to salt, one of the major factors in developing hypertension.

Causes of hypertension 

1-Not enough fruits and vegetables in your diet

2-Over-use of salt

3-Over weight


5- Over consumption of alcohol



Food is medicine and these are the best fruits and vegetables to consume on a daily basis to keep your blood pressure under control.


Potassium is a mineral that is needed to regulate the amount of salt in our bodies to maintain a healthy blood pressure.The correct balance of sodium and potassium is needed, however too much potassium can also have negative effects to individuals with kidney problems, this is why it is best to retrieve this mineral from natural food sources such as:

1-Kale– 14% Recommended Daily Allowance (RDA) of Potassium

2-Bananas – 10% RDA of Potassium

3- Kiwis– 6% RDA of Potassium

4- Red bell pepper – 6% RDA of Potassium

5-Peaches and Nectarines –  8% RDA of Potassium

6- Tomato– 6% RDA of Potassium

7- Sweet Potato – 9% RDA of Potassium


Coenzyme Q10 (CoQ10) is an antioxidant needed to help convert food into energy. There have been numerous studies that shows a strong link between high blood pressure and low amounts of CoQ10. Studies have also shown that CoQ10 has been effective in lowering blood pressure when patients with hypertension, were given doses from 60mg -200mg on a daily basis. However if taking CoQ10 try to take the active form (ubiquinol )for better absorption. In addition, you can add these foods into your diet.

1- Fatty fish 


3-Seasame seeds




Vitamin E is a fat-soluble vitamin that has been shown to reduce hypertension in mild hypertensive patients. A vitamin E supplement of 200 IU per day for 27 weeks were given in a triple-blind placebo study. The effects were incredible, with a large decrease in blood pressure.  The best food sources for vitamin E are:

1- Almonds  (100g) = 127% RDA of Vitamin E

2-Spinach  (100g) =10% RDA of vitamin E

3- Sunflower seeds (100g) =176% RDA of Vitamin E

 Please consult your doctor and never try to treat hypertension on your own.

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