Living in the UK as a Nigerian can come with its own blend of stress, busy schedules, and adapting to a different lifestyle — all of which can impact your health, particularly your blood pressure. Since 2017, when the American Heart Association and the American College of Cardiology revised the definition of high blood pressure to 130/80 mm Hg (down from 140/90), more people now fall into the category of having hypertension — and many don’t even know it.
While this shift doesn’t mean your health suddenly worsened overnight, it does mean we need to take our blood pressure more seriously — especially in our community, where conditions like high blood pressure and stroke affect Black populations at disproportionately higher rates.
Why You Should Care About Hypertension
If your blood pressure is around 130/80 or higher, it’s time to act. High blood pressure increases your risk of serious health issues like stroke, kidney disease, vision problems, and even memory decline.
Here’s the good news: lifestyle changes alone can significantly lower blood pressure — sometimes as effectively as medication. Whether you’re enjoying jollof at a party in Peckham or juggling work and family in Manchester, these practical tips can help you live healthier without a complete lifestyle overhaul.
6 Naija-Friendly Tips to Lower Your Blood Pressure
1. Shed a Few Kilos
Losing even 3 to 5 kg (that’s just over half a stone) can bring your blood pressure down. You don’t need to slim down overnight — small, consistent efforts matter. Swapping out heavy late-night meals like eba and egusi for lighter options, or cutting back on fried snacks, can make a difference.
2. Watch the Salt (Especially Hidden Salt)
Nigerian food is delicious — but it can be salty, especially when using bouillon cubes or seasoning powders like Maggi or Knorr. Combine that with pre-packaged UK foods, and you can easily exceed the recommended 1,500 mg of sodium a day. Read nutrition labels carefully, and consider cooking more from scratch using herbs and spices like scent leaf, ginger, or thyme for flavour instead of too much salt.
3. Get Moving — In a Way That Works for You
You don’t need to hit the gym every day. A brisk 30-minute walk around your neighbourhood, dancing to Afrobeats in your living room, or even joining a community Zumba or fitness class can get your heart pumping. Aim for at least 5 days a week of moderate activity.
4. Add Some Resistance (Not Just Cardio)
Weight training or body-weight exercises like squats and push-ups help build muscle and support weight loss. This is especially important as we age — and yes, it’s beneficial for both men and women. You don’t need fancy equipment: water bottles, resistance bands, or your own body weight can do the job.
5. Limit Alcohol (That Includes Palm Wine & Guinness)
Enjoying a cold drink now and then is fine, but too much alcohol — whether it’s spirits or your favourite stout — can raise blood pressure. Aim to limit yourself to no more than one drink a day.
6. De-Stress — It’s a Health Move, Not a Luxury
Between the pressures of work, immigration stress, and family responsibilities (both here and back home), it’s easy to carry tension without noticing. Daily moments of calm — through prayer, deep breathing, meditation, or even just quiet walks — can reduce blood pressure. Protecting your peace is not selfish, it’s vital.
Final Thoughts
Being part of the Nigerian community in the UK often means balancing a rich cultural identity with the demands of modern life. By taking simple steps — without giving up who you are — you can protect your heart and live a healthier life. Start small, stay consistent, and remember: Naija no dey carry last — not even when it comes to health!
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