According to World Health Organisation, hypertension/high blood pressure is when pressure in the blood vessels is too high(140/90 mm Hg) or higher. Hypertension affects more than 30% adult population worldwide about one billion people around the world. Hypertension is a number one risk factor for cardiovascular diseases, especially coronary heart disease and stroke, but also for chronic kidney disease, heart failure, arrhythmia and dementia.
The following predisposes to hypertension:older age :genetics, obesity,lack of physical exercises,excessive salt diet and excessive alcohol consumption.Changes in lifestyle such as eating a healthier diet,stop smoking, being more active can help lower blood pressure though medication is needed in certain cases.
A change in the diet is a way of managing hypertension: the dash diet. This is a dietary approach to stop hypertension.
The dash diet is the first thing your doctor will recommend, this consists of :1) eating more fruits, vegetables, and low-fat dairy foods. 2) reduce portions of foods that are high in saturated fat, cholesterol, and trans fats. 3)Eat more whole-grain foods, fish, poultry, and nuts. 4)Limit salt, sweets, sugary drinks and red meats.
In research studies, people who were on the DASH diet lowered their blood pressure within 2 weeks.
Garri contains potassium, a mineral that helps to regulate blood pressure by counteracting the effects of sodium in the body. Garri helps to maintain healthy blood pressure levels which is essential for preventing heart disease, stroke, and other cardiovascular conditions.
Garri is also a good source of minerals : calcium, magnesium, and potassium, which are important for maintaining strong bones, regulating muscle and nerve function, and promoting healthy blood pressure levels.
A recent study conducted in the Philippines (one of the countries where cassava is an important crop) looked into the effects of root crops and legumes in lowering cholesterol levels among humans with moderately-raised cholesterol levels. Garri is a derivative of cassava,hence it has all attributes of cassava.
The study showed that cassava(garri) significantly decreased total cholesterol levels, decreased low density lipoprotein (LDL) cholesterol (considered as “bad” cholesterol), and may help lower triglyceride levels due to its high total dietary fiber content
Garri is very rich in essential Nutrients such as carbohydrates, protein, vitamins, and minerals.
Garri also contains vitamin C, which is important for maintaining a healthy immune system, and B vitamins, which are essential for energy production.
The DASH diet suggests getting:
Grains: 7-8 daily servings
Vegetables: 4-5 daily servings
Fruits: 4-5 daily servings
Low-fat or fat-free dairy products: 2-3 daily servings
Meat, poultry, and fish: 2 or less daily servings.
A garri recipe such as the garri jollof, served with vegetables and meat/ fish in the right portion will be adequate. Different combinations with nuts ,fish and beans. Another recipe that can be added is the garri parfait made with yoghurt. @EchbeeFoods have different nutritious components for the dash diet.
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| Peppered garri that can be garnished with vegetables and beef |
A garri recipe such as the garri jollof, served with vegetables and meat/ fish in the right portion will be adequate. Different combinations with nuts ,fish and beans. Another recipe that can be added is the garri parfait made with yoghurt. @EchbeeFoods have different nutritious components for the dash diet.
