African yam/ Sweet Potato:
African Yam and Sweet Potato plays an important role in lowering blood pressure.
They provide a good source of vitamin B-6. This vitamin is important in protecting blood vessels from damage. Vitamin B-6 breaks down a material known as homocysteine, which increases the risk of medical conditions such as heart attacks and strokes.
Guavas/Bananas:
Guavas are beneficial in regulating blood pressure. It is said that one guava contains almost a similar amount of potassium that's present in bananas. Potassium reverses the effects of sodium, thereby regulating the balance of blood pressure. Also, it reduces cholesterol levels in the blood by preventing it from thickening.
Beans/ Cabbage:
Cabbage is high in a chemical called glutamic acid, which can help in reducing blood pressure. Glutamic acid is the most common amino acid and accounts for almost a quarter of vegetable protein and almost one-fifth of animal protein.
Beans are high in fibre, magnesium and potassium. These are excellent ingredients for lowering blood pressure and improving overall heart health.
Garlic/ Onions :
Eating a clove of garlic a day was found to have beneficial effects on hypertension control. In a study found, people with high blood pressure when given one clove of garlic every day for 12 weeks, blood pressure and their cholesterol levels are significantly reduced.
Such as garlic, onions are also useful in managing hypertension. Sulfur compounds contained in garlic has been shown to reduce high blood pressure. This is not surprising because onion is a cousin of garlic.
Tilapia/ Olive oil:
Tilapia fish contains a number of nutrients, including some compounds that can help to lower high blood cholesterol. The most beneficial fat found in tilapia is monounsaturated fats. Consuming these fats has a positive effect on your blood cholesterol levels: the fat increases the levels of high-density "good" cholesterol, while reducing the levels of low-density "bad" cholesterol.
Olive oil contains polyphenols, which help to keep your levels of LDL cholesterol within healthy ranges. Regular consumption of olive oil can help decrease both systolic and diastolic blood pressure.
Prepare A Healthy Meal From The list Above:
Fried/ oven baked african yam/ sweet potato
with tilapia sauce(cabbage/onion/garlic/beans)
Drink: Guava and banana juice.
Recipe:
Slice the yam/ sweet potato to your desired shape
fry(with olive oil)/oven bake(rub with olive oil)
Sauce: Pour enough olive oil in a deep pan to heat up,
crunch the garlic and slice the onion, pour into the heated olive oil.
add other herbs: pepper, ginger, thyme, basil, curry spice, add your desired herbs (very little salt)
Stir the mixture to distribute the ingredients.
Tilapia: wash and slice however you like. Rub with crunched garlic, pepper and olive oil. Place in deep pan with herbs and spices for 5-6 minutes. Make sure to turn them over every 2/3 minutes. Add already cooked beans and thinly sliced cabbage to the the mixture.
Stir and distribute ingredients around. Avoid breaking fish.
add a little water and cover pan to thicken the sauce.
