Diabetes and hypertension are two of the most common health issues in Nigeria, affecting millions of people across the country. Diet plays a crucial role in the prevention and management of these conditions, offering a powerful tool for improving health outcomes.

A diet rich in fruits, vegetables, whole grains, and lean proteins is essential for preventing and managing diabetes and hypertension. For instance, consuming leafy greens like ugu and spinach, which are high in potassium, can help regulate blood pressure. Similarly, including fiber-rich foods such as beans, okra, and whole grains like millet and ofada rice helps in managing blood sugar levels.

Reducing salt intake is another critical factor in controlling hypertension. Nigerian diets often include processed foods or sauces high in sodium, which can exacerbate high blood pressure. Opting for natural seasonings like garlic, ginger, and herbs can enhance flavor without the need for excessive salt.

For those with diabetes, portion control is vital. Traditional dishes like eba and pounded yam are high in carbohydrates, which can spike blood sugar levels if consumed in large

quantities. Substituting these with smaller portions or alternatives like boiled plantains, sweet potatoes, or unripe plantains can help manage glucose levels more effectively.

Moreover, incorporating healthy fats, such as those found in avocados, nuts, and seeds, can improve heart health and help manage cholesterol levels, which is particularly important for individuals with hypertension.

By making conscious dietary choices, Nigerians can significantly reduce their risk of developing diabetes and hypertension. It’s about embracing a balanced diet that includes a variety of nutrient-dense foods while moderating portions and seasoning choices to promote overall health.