Heart disease is a leading cause of death worldwide, and Nigeria is not immune to this growing health challenge. However, the solution to better heart health may lie in our kitchens. Nigerian foods are popular around the world for their rich flavors and special ingredients.
A variety of these Nigerian foods are both delicious and also beneficial. Most of them are the best Nigerian foods for weight loss and several others make the best food recipes for Diabetic patients.
Some Nigerian foods can help keep your heart healthy, and in Nigeria where heart disease rates are on the rise, including these foods in your diet can significantly reduce your risk of cardiovascular disease.
Nigerian Foods That Are Good for Your Heart
1. Beans (Ewa, Agwa, wākē)
Beans are a huge deal in many Nigerian households, and for good reason. Rich in soluble fiber, beans help lower bad cholesterol (LDL), which is a major contributor to heart disease. According to a study published by the American Heart Association, consuming beans regularly can reduce LDL(bad) cholesterol.
In Nigeria, beans are commonly enjoyed as ewa agoyin, moin moin, or akara(bean cake). The high fiber content in beans also helps regulate blood sugar levels, making it a great option for diabetics who are at increased risk of heart disease.
2. Okra (Ila, kuɓewa)
Okra, commonly used in soups like ila alasepo and ogbono soups, is another heart-healthy food. Okra is rich in magnesium, which is essential for maintaining a healthy heart rhythm and reducing blood pressure.
There are reports from Science Direct that a diet high in magnesium can lower the risk of stroke by 8-15%. Okra is also high in antioxidants, which protect the heart by reducing inflammation and oxidative stress.
3. Fish (Eja, Azu)
Fish, especially oily fish like sardines (Eja Yiyan), mackerel (Titus), and tilapia, are excellent sources of omega-3 fatty acids. These healthy fats reduce triglycerides, lower blood pressure, and decrease the risk of arrhythmias (irregular heartbeats).
A Harvard University research found that consuming fish at least twice a week can reduce the risk of dying from heart disease. Grilled or smoked fish is a common delicacy in Nigeria, often enjoyed with a side of vegetables or yam.
4. Nuts (Groundnut and Cashew)
Nuts are packed with healthy nutrients, including unsaturated fats, protein, and fiber. Groundnuts, peanuts, and cashews are particularly popular in Nigeria, consumed as snacks or used in various dishes.
Several studies have found that people who regularly eat nuts have a lower risk of heart disease. Groundnuts are often roasted and enjoyed as a snack or used to make groundnut soup, while cashews can be found in Nigerian markets and are often added to salads or rice dishes.
5. Garlic (Ayuu)
Garlic has been used for centuries in Nigerian cooking, not only for its flavor but also for its medicinal properties. Garlic contains allicin, a compound known to reduce blood pressure and cholesterol levels.
Regular consumption of garlic can reduce the risk of cardiovascular disease by up to 25%. In Nigeria, garlic is often used in seasoning stews, soups, and jollof rice, making it an easy addition to a healthy diet.
6. Leafy Greens (Ugu, Soko, Ewedu)
Leafy green vegetables like ugu (pumpkin leaves), soko (Celosia argentea), and ewedu (jute leaves) are nutritional. They are rich in vitamins A, C, and K, as well as folate and potassium, which are beneficial for heart health.
Consuming leafy greens regularly is part of a balanced diet to help reduce the risk of heart disease. These vegetables are commonly used in Nigerian soups like edikaikong and efo riro, both of which are delicious.
7. Yam (Isu, Jí, Doya)
Yam is not only filling but also good for your heart. They are rich in potassium, which helps regulate blood pressure and prevent hypertension, a major risk factor for heart disease.
Diets high in potassium can reduce the risk of stroke. Yams are versatile and can be boiled, roasted, or pounded into pounded yam (iyan), often served with many Nigerian soups.