How to Lower Your Blood Pressure

Hypertension affects half of Ghanaian adults, and only 23.8% manage to control it. If you’re looking for simple ways to lower your blood pressure, here’s what works:

• Breathing Exercises: Techniques like belly breathing can lower systolic pressure by up to 8.6 mmHg.
• Drinks: A 2021 review of 13 studies showed that hibiscus tea (Sobolo) can lower blood pressure. It reduced systolic pressure by 6.67 mmHg and diastolic by 4.35 mmHg on average. The effect was stronger in people with high blood pressure (hypertension). Most participants drank 1–2 cups of hibiscus tea daily for a few weeks. However, it may interact with blood pressure medications.Talk to your doctor before adding it to your routine.
• Food Choices: Add plantains, African bitterleaf, and black-eyed peas to your meals. Reduce salt by soaking salted fish like koobi or momoni.
• Exercise: Try wall sits, planks, or join walking groups in places like Aburi Gardens.
• Stress Relief: Use apps like CALM for guided breathing and meditation.

Quick Action Plan: Start with regular blood pressure checks. And record them on DrDoGood, Go for a 30min walk today.

Keep in mind that whilst these may temporarily drop your blood pressure, hypertension is a CHRONIC condition  (meaning it doesn’t go away) which must be continuously managed in order to avoid serious complications like strokes of heart failure.

For more tips on managing hypertension, including affordable monitoring tools and community support, keep reading.

Everyday ways to lower your blood pressure

 Simple Ways to Lower Blood Pressure

Here are some practical and proven methods to quickly bring down your blood pressure, offering both immediate relief and long-term benefits.

Simple Breathing Exercises

Breathing exercises are a quick and effective way to reduce blood pressure. Studies indicate that just two minutes of slow, deep breathing can lower systolic pressure by 8.6 mmHg and diastolic pressure by 4.9 mmHg.

Here are two techniques to try:

• Box Breathing (Sama Vritti): Exhale completely, then inhale for a count of 4, hold your breath for 4 counts, exhale for 4 counts, and pause for another 4 counts before repeating.
• Belly Breathing: Place one hand on your stomach and the other on your chest. Breathe in deeply, allowing your belly to expand while keeping your chest still. Then exhale slowly, aiming for 6 seconds per breath.

Office Worker Health Tips

If you’re a busy professional in Accra or other urban areas, here are some quick tips to stay on top of your health:

• Take a 5-minute walk every hour to reach a total of 30 minutes of movement each day.
• Use your lunch break for short breathing exercises or a brisk walk. The DrDoGood app offers guided relaxation sessions to help you make the most of your time.

Foods That Lower Blood Pressure

Making smart food choices is a natural way to manage blood pressure. Here’s how you can incorporate blood pressure-friendly options into your daily Ghanaian meals.

Less Salt, More Flavor

Salted fish like koobi, momoni, kako, and tilapia are staples in many Ghanaian dishes. To reduce their sodium content without sacrificing taste, soak them overnight before cooking.

Instead of relying on salt for flavour, try these alternatives:

• Fresh ginger and garlic for a bold, aromatic kick.
• African basil (Ocimum gratissimum), which adds a unique, earthy taste.
• Traditional pepper blends, for that spicy, familiar heat.
• Fresh herbs from your garden to brighten up meals.

When preparing soups and stews, start with half your usual salt amount. Over time, your palate will adjust, and you may find you don’t need as much salt as you thought.

Now, let’s dive into some local foods that naturally help lower blood pressure.

Best Local Foods for Blood Pressure

Plantain Power
Plantains are a powerhouse when it comes to heart health. Just one cup of mashed plantain contains 930 mg of potassium (27% of your daily needs), 64 mg of magnesium, and very little sodium. These nutrients work together to help regulate blood pressure.

African Bitter leaf (Vernonia amygdalina)
This traditional favourite has been shown to effectively lower blood pressure. You can enjoy it in various ways:

• Steam it as a side dish.
• Add it to soups for a nutrient boost.
• Use it as a water extract for its medicinal properties.

Black-Eyed Peas
A key ingredient in Red Red stew, black-eyed peas are more than just affordable – they’re a nutritional goldmine. One cup provides over 21% of your daily magnesium needs. Known as the “poor man’s meat,” these legumes are excellent for heart health and fit seamlessly into Ghanaian cooking.

DASH Diet with Ghanaian Foods

The DASH diet (Dietary Approaches to Stop Hypertension), was designed to lower blood pressure and can easily be adapted to Ghanaian cuisine.

Here’s a sample of local, DASH-friendly meals:

To track your progress, consider using the DrDoGood app. It helps you monitor meals and blood pressure, so you can see what works best for you.

Easy Exercise Options

Staying active is a key part of keeping your blood pressure in check. Whether you live in a bustling city or a quieter area in Ghana, there are practical ways to incorporate exercise into your routine. Try to meet the WHO-recommended target of at least 7,500 steps.

Group Activities Near You

The Outdoors Association of Ghana (OAG) runs fitness programmes in communities across the country. You can reach them at 020 348 1401 or email info@ghanaoutdoors.org. Their head office is located at 2 Pilopia Close, Dzogbefeme-Avatime. Through the DrDoGood wellness programme, you can join walking groups in places like the Aburi Botanical Gardens, Achimota Forest, the University of Ghana campus, and various community parks.

No-Equipment Exercises

If joining a group isn’t your thing, you can still stay active with these simple exercises that don’t require any equipment:

• Wall Sits: Stand with your back against a wall, slide down until your knees are at a 90° angle, and hold for 20–30 seconds. Repeat for several sets.
• Plank Variations: Start in a push-up position, then lower onto your forearms while keeping your body straight. Hold for 10–20 seconds, increasing the time as you build strength.
• Gentle Yoga Poses: Try the Forward Fold (Uttanasana). Stand tall, raise your arms as you inhale, and slowly bend forward as you exhale. Slightly bend your knees if needed for comfort.

Gym and Fitness Centres

If you prefer a more structured environment, DrDoGood collaborates with fitness centres in major cities across Ghana. Here’s what you can expect:

These options make it easy to find an exercise routine that works for your lifestyle, no matter where you are.

Stress Relief Methods

Managing stress is a key part of keeping blood pressure in check.

Phone-Based Relaxation

DrDoGood’s app offers practical tools to help you manage stress wherever you are. Here’s how it works:

The app also sends reminders for stress-relief breaks, making it easier to incorporate relaxation into your daily routine. While these digital tools are convenient, they work best when paired with real-life support systems.

Community Support Groups

Digital solutions are helpful, but nothing replaces the power of human connection. Local support groups play a vital role in reducing stress and, in turn, lowering blood pressure.

“Within African societies where members live together with shared responsibilities and possessions, studies show that during times of illness, members play a ‘brokerage function’ between patients and healers and are regarded as the ‘therapy managing group'”.

DrDoGood’s wellness programme connects you with various local networks, including:

• Blood Pressure Support Groups: Weekly meetings at partner locations in Accra, Kumasi, and Tamale.
• Faith-Based Health Networks: Collaborations with local churches and mosques for health discussions.
• Neighbourhood Walking Groups: Regular walking sessions in your area for exercise and social interaction.

Local Stress Relief Activities

Beyond apps and support groups, engaging in activities rooted in your surroundings can offer a sense of familiarity and calm. Here are some ideas:

• Cultural Activities
  Take part in local traditions like drumming and dancing events. These not only help you relax but also strengthen your connection to your heritage.
• Spiritual Support
  Seek comfort and advice from religious leaders. DrDoGood works with local churches and mosques to provide health-focused counselling services.
• Nature Therapy
  Spending time outdoors is a proven way to ease stress. Visit serene spots like Aburi Botanical Gardens, Legon Botanical Gardens, or nearby nature reserves for a calming walk or meditation session.

“When it comes to preventing and treating high blood pressure, one often-overlooked strategy is managing stress”.

Track Your Progress

Once you’ve made changes to your lifestyle, it’s important to monitor how you’re doing. Keeping track of your daily habits and health metrics using DrDoGood can help you stick to healthier routines.

Home Blood Pressure Checks

Regularly recording your blood pressure is a key step, and DrDoGood’s tracking feature makes it easier.

“Home measurements are often more accurate than clinic readings” – Dr. Katherine Sakmar, Specialist in Hypertension Management at Harvard-affiliated Massachusetts General Hospital

For reliable results, use an automatic upper arm cuff. Here’s how to measure accurately:

Tip: Choose an automatic upper arm device that costs between GHS 300–600 at local pharmacies. Ensure the cuff fits properly, covering at least 80% of your upper arm for accurate readings.

Medicine Schedule Tips

DrDoGood offers smart tools to help you stay consistent with your medication. These include alerts, logs, stock reminders, and reports to track your progress.

• Create a detailed medication profile, including doses and timings.
• Note any side effects or concerns in the app.
• Record blood pressure readings alongside medication times.

By combining medication tracking with routine health monitoring, you can stay on top of your health goals.

Health at Work and Home

Keep tabs on essential activities with DrDoGood:

Workplace Tips:

• Set hourly reminders to stretch or move around.
• Track workplace stress levels.
• Monitor your blood pressure during different work scenarios.

“It gives some feedback about how they’re doing, and that helps reinforce the efforts they’re making” – Dr. Randall Zusman, Director of the Division of Hypertension at Harvard-affiliated Massachusetts General Hospital

Next Steps for Better Health

Take control of your blood pressure with DrDoGood’s effective strategies. Data shows that users of this digital health tool experience a 42% improvement in blood pressure management within six months.

Immediate Actions

Start with these steps to lay the groundwork for better health:

Pair these actions with community support and digital tracking to maintain progress.

Community Support

Your journey to better health can be strengthened by tapping into local resources. For instance, the Methodist Church Ghana runs hypertension support groups in 23 dioceses nationwide. These groups meet weekly and have helped members maintain an average blood pressure of 128/79 mmHg over six months. Additionally, the ADHINCRA Study (2023) found that nurse-led digital interventions achieved a 57% blood pressure control rate, significantly outperforming traditional care at 18.1%.

Emergency Preparedness

Always be ready for emergencies. If your blood pressure exceeds 180/120 mmHg and you experience symptoms, DrDoGood offers immediate support through:

• 37 crisis centres
• 24/7 UberGH emergency transport
• Instant QR code sharing of your health history

Cost-Effective Management

Managing your health doesn’t have to break the bank. Here’s how you can access affordable care:

• NHIS-covered lifestyle counselling: Available at district hospitals.
• Ghana Heart Foundation’s subsidised medication programme: Get Anti-Hypertensives for just GHS 50 per month.
• Generic medication auto-refill service: Save 23% compared to brand-name drugs.

Workplace Integration

Make health management part of your daily routine with workplace solutions. DrDoGood partners with 45 offices in Accra to offer:

• On-site blood pressure monitoring stations
• Evening support groups at Makola Market Clinic (7 PM sessions)
• Teleconsultations with Ghana Medical Association physicians for GHS 10 per minute

FAQs

How can the DrDoGood app help you manage your blood pressure effectively?

The DrDoGood app is packed with tools to help you manage your blood pressure more effectively. By allowing you to log and track key health metrics, like your blood pressure readings, it provides a clear picture of your progress over time. This makes it much easier to stay focused on your health goals.

What’s more, the app includes wellness classes that cover topics like stress management, healthy lifestyle tips, and customised fitness routines. These classes are designed to fit seamlessly into your busy schedule, making it simpler to build healthier habits and maintain steady control over your blood pressure.

How can local Ghanaian foods like plantains and bitterleaf help manage high blood pressure?

Incorporating local Ghanaian staples like plantains and bitterleaf into your meals can do wonders for managing high blood pressure. Plantains are packed with potassium, a nutrient that helps balance sodium levels in the body, keeping blood pressure in check. Plus, they’re a great source of fibre, which supports heart health by improving cholesterol levels and aiding digestion.

Bitterleaf brings its own set of benefits to the table. Known for its antioxidant properties, it can help reduce inflammation and support better cardiovascular health. By adding these nutritious ingredients to your dishes, you’re not just boosting your well-being – you’re also celebrating the vibrant flavours of Ghana’s culinary traditions.

What local resources and support groups can help manage blood pressure in Ghana?

There are several organisations in Ghana committed to helping people manage their blood pressure effectively. HI Foundation Ghana puts a spotlight on hypertension and diabetes by offering education and engaging in community outreach. The Ghana NCD Alliance tackles non-communicable diseases, including hypertension, by advocating for improved health policies and providing support at the community level. Meanwhile, the Ghanaian Society of Cardiology offers hypertension screenings and valuable resources to keep individuals informed about heart health. These organisations are great resources for anyone seeking support and guidance tailored specifically to Ghana’s needs.