Connect with us

Editorial

How to manage hypertension with food

Published

on

Every year, on 17th May, the world commemorates World Hypertension Day. People around the world unite to show support for people living with hypertension and to create awareness about Hypertension and its symptoms.

Hypertension (High blood pressure) is a common condition in which the long-term force of the blood against your artery walls is high enough that it may eventually cause health problems, such as heart disease.

Over a billion people worldwide suffer from hypertension, which is a major cause of cardiovascular disease and premature death.

High-stress levels, obesity, poor dietary habits, and a sedentary lifestyle are some of the major causes of hypertension in young people. Prolonged hypertension also puts a person at a higher risk of several medical conditions like chronic kidney disease, stroke, heart failure, and others.

One of the ways to manage hypertension is through proper food choices. Studies have shown that certain foods can lower blood pressure both immediately and over time. Here are some of the foods you can add to your meal plan

Low-fat yoghurt

Low-fat dairy products are high in calcium, which is one of the main compounds that help to lower blood pressure.

Bananas

Bananas are high in potassium, with one medium-sized banana containing approximately 420 milligrams. That amounts to about 9% of the daily recommended allowance. Bananas are also high in fibre and naturally sweeten smoothies, baked goods, and frozen treats. If you buy bananas in bulk, remember that when mushy they start to go bad. Therefore,  peel and freeze them.

Berries

Berries, particularly blueberries, are high in nitric oxide which increases blood flow and thus lowers blood pressure. According to a March 2015 study published in the Academy of Nutrition and Dietetics, eating less than an ounce of blueberries per day can help significantly lower blood pressure.

Leafy greens

Leafy greens such as kale, spinach, collard greens, arugula, Swiss chard, beet greens, and romaine lettuce are high in potassium which supports normal blood pressure.

Healthy Lifestyles To Lower Your High Blood Pressure
High blood pressure is a condition that could be killing you without yourknowledge. This is why most doctors refer to it as the silent killer. High blood pressure is a killer condition since it can lead to one having astroke, kidney damage or a heart attack. The good news is that high blood pres…

Beets

Beets, like blueberries, are high in nitric oxide, which lowers blood pressure. According to studies, drinking beet juice can help lower your systolic blood pressure significantly.

Sweet Potatoes

Sweet potatoes, which are high in potassium and magnesium, are an important part of a blood pressure-lowering diet. Sweet potatoes are also high in fibre, which is beneficial to your heart.

Oatmeals

Whole grains high in fibre, particularly oatmeal, have been linked to a lower risk of cardiovascular disease.

Salmon

Fatty fish, such as salmon and mackerel, are high in omega-3 fatty acids, which help reduce inflammation and blood pressure.

Avocado

Creamy avocado is high in calcium, magnesium, and potassium. One avocado contains approximately 975 milligrams of potassium, which is approximately 25% of your daily requirement.

Dark chocolate

Good news to chocolate lovers. this sweet treat may lower blood pressure. According to one study, cocoa-rich chocolate lowers blood pressure in people with hypertension.

RELATED: HIGH BLOOD PRESSURE  Left me almost blind

What to avoid

Salt

Sodium in salt has been known significantly raise blood pressure.

Caffeine

Caffeine in coffee, tea, cola, and energy drinks can cause short-term blood pressure spikes. According to a review of five trials, drinking up to 2 cups of strong coffee can raise both systolic and diastolic blood pressure for 3 hours after consumption.

Alcohol

Moderate amounts of red wine may have some health benefits, but larger amounts of alcohol can cause significant increases in blood pressure. Heavy alcohol consumption also raises the chances of developing heart failure, stroke, cancer, and obesity.

The edition that celebrates mothers!
Radio Citizen presenter Jeridah Andayi graces our May cover with her three children as we celebrate mothers all month long! Even with her busy schedule and the many hats that she wears, her role as a mother is the one she cherishes most.

Continue Reading
Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Cover Story

Elizabeth Nzisa: The Firstborn Who Became a Mother Overnight

Published

on

While most teenagers spend their days focused on school, friendships, and dreams for the future, Elizabeth Nzisa, fondly known as Shiku, was forced to grow up much faster than she ever imagined. At only 17 years old, she found herself taking on the role of a mother to her three younger siblings after her family was hit by tragedy not once, but twice.

Her story, shared in an emotional interview, is a powerful reflection of strength, sacrifice and the deep bond between siblings. Elizabeth recalls the moment her life changed completely. Her mother died while giving birth to their youngest sibling, a baby boy. In the middle of that painful loss, their father walked away from the family, leaving Elizabeth alone with a newborn and two other young children to care for.

Mama yetu alipass 2024, Feb. Alipass akipata haka katoto kadogo. Dad naye akatuacha akaenda

 

Becoming a Mother Too Soon

She explains that she had no choice but to step up and become the parent in the house. She raised her youngest brother from the day he was born, and to this day he calls her mum, not knowing she is actually his big sister. That detail alone shows how much responsibility she carried at such a young age. She became the provider, the protector, the caregiver, and the emotional support for her siblings while she was still trying to understand life herself. With little help from relatives, Elizabeth had to find ways to survive, balancing school when she could, doing small jobs and making sure her siblings were fed, safe and loved.

The journey was not easy. She faced financial struggles, emotional exhaustion, and the pressure of trying to stay strong even when she felt overwhelmed. There were moments when she doubted herself and wondered if she was doing enough. Still, her story is not about defeat. It is about endurance. Elizabeth talks about finding strength through faith, support from the people around her, and the determination to keep her family together no matter how hard things became.

Over the years, she made sure her siblings stayed in school, had food on the table, and grew up feeling loved despite everything they had lost. What could have been a completely broken home became a family held together by her sacrifice and commitment.

Many viewers reacted emotionally, saying the story moved them to tears. Some described firstborn daughters as second mothers, while others said her life shows the kind of courage people rarely see but should never forget.

 

Click here to read our March issue 2026

Continue Reading

Cover Story

Elizabeth Nzisa: The Firstborn Who Became a Mother Overnight

Published

on

While most teenagers spend their days focused on school, friendships, and dreams for the future, Elizabeth Nzisa, fondly known as Shiku, was forced to grow up much faster than she ever imagined. At only 17 years old, she found herself taking on the role of a mother to her three younger siblings after her family was hit by tragedy not once, but twice.

Her story, shared in an emotional interview, is a powerful reflection of strength, sacrifice and the deep bond between siblings. Elizabeth recalls the moment her life changed completely. Her mother died while giving birth to their youngest sibling, a baby boy. In the middle of that painful loss, their father walked away from the family, leaving Elizabeth alone with a newborn and two other young children to care for.

Mama yetu alipass 2024, Feb. Alipass akipata haka katoto kadogo. Dad naye akatuacha akaenda

 

Becoming a Mother Too Soon

She explains that she had no choice but to step up and become the parent in the house. She raised her youngest brother from the day he was born, and to this day he calls her mum, not knowing she is actually his big sister. That detail alone shows how much responsibility she carried at such a young age. She became the provider, the protector, the caregiver, and the emotional support for her siblings while she was still trying to understand life herself. With little help from relatives, Elizabeth had to find ways to survive, balancing school when she could, doing small jobs and making sure her siblings were fed, safe and loved.

The journey was not easy. She faced financial struggles, emotional exhaustion, and the pressure of trying to stay strong even when she felt overwhelmed. There were moments when she doubted herself and wondered if she was doing enough. Still, her story is not about defeat. It is about endurance. Elizabeth talks about finding strength through faith, support from the people around her, and the determination to keep her family together no matter how hard things became.

Over the years, she made sure her siblings stayed in school, had food on the table, and grew up feeling loved despite everything they had lost. What could have been a completely broken home became a family held together by her sacrifice and commitment.

Many viewers reacted emotionally, saying the story moved them to tears. Some described firstborn daughters as second mothers, while others said her life shows the kind of courage people rarely see but should never forget.

 

Click here to read our March issue 2026

Continue Reading

Cover Story

Endometriosis and sex: How to make intimacy pain-free

Published

on

There is no doubt that endometriosis can affect a woman’s way of life. The condition slews a couple of conditions, painful sex being one of them. Penetration pulls and pushes any tissue growth behind the vagina and lower uterus.

Although symptoms may differ from woman to woman, here are some things you can do to lessen your pain and ensure you have some good time:

Take a dose of painkillers

Take an over the counter painkiller that sits well with your body before intercourse and incase pain persists, take another one as prescribed.

Track your cycle and try at certain times of the month

Most women with endometriosis experience excruciating pain during their period and ovulation. Keep track of your cycle so that you can know when you are ovulating. You can use apps like my calendar and flo period tracker to track your periods. This will help you know when best to engage in sexual intercourse.

READ ALSO: Crucial Facts About Endometriosis Everyone Should Know About

Use lube

Vaginal dryness is not something to be ashamed of and if you happen to have it, lube should be your best buddy. Make sure to use any silicon or water based lubricant anytime you feel like your vagina is dry. Ensure the application is of good amount to achieve a wet area.

Explore alternatives

Talk with your partner about things that turn you on and bring you pleasure. Just to mention a few; mutual masturbation, foreplay, kissing and mutual fondling. Sex does not have to mean intercourse.

Try different positions

Experimenting different positions can teach you and your partner which ones hurt and the ones that bring direct pleasure with no or less pain. Positions that are considered better vary from person to person so take the time to explore and learn yourself with your partner.

Find the right rhythm

Finding the right rhythm can help you experience less discomfort during sex. Quick thrusting or deep penetration can aggravate pain. Talk to your partner about that which you do not like and find ways that will satisfy the both of you like exchanging positions so that you can control the speed and rhythm.

Bottom line

Intimacy does not have to be boring, painful or make you hate the condition that you have. Talk openly about your feelings around sex and penetration and what would help to ease your concerns.

Our FREE  e-paper March Issue is here!
As we celebrate our women this month, we bring you the best stories and the most inspiring features to get you going.
Click HERE to read!

Continue Reading

Trending

Copyright © 2017 Zox News Theme. Theme by MVP Themes, powered by WordPress.