06/10/2026
YOUR BP IS 170/75… AND YOU THINK YOU’RE FINE BECAUSE “75 IS NORMAL”?
Let’s talk.
A blood pressure reading has two numbers and BOTH matter.
For example:
👉 150/80
👉 160/75
👉 170/78
When the top number (systolic) remains high while the bottom number stays normal, this can be isolated systolic hypertension.
🩸 THINK OF YOUR BLOOD VESSELS LIKE A WATER PIPE
Imagine pumping water through a flexible hose.
A flexible hose can absorb some of the pressure. But when the hose becomes stiff, pressure rises more easily.
Your arteries can also become less elastic, particularly with ageing. This can contribute to a higher systolic blood pressure.
So 170/75 is NOT okay simply because 75 looks normal.
The 170 still needs attention.
WHY DOES IT MATTER?
Persistently high blood pressure can place extra stress on your:
❤️ Heart
🧠 Brain
🫘 Kidneys
👁️ Eyes
🩸 Blood vessels
Over time, uncontrolled hypertension increases the risk of heart disease, stroke, kidney damage and other complications.
NOW LET'S TALK FOOD
Your plate can either support your blood-pressure management or make it harder.
Start with these practical changes:
Load up on vegetables
Use vegetables such as ugu, okra, garden egg, cabbage, carrots, green vegetables and other locally available vegetables.
Choose quality protein
Fish, eggs and appropriately portioned lean meat can be included according to your individual needs.
Choose minimally processed carbohydrate sources
Portion-controlled yam, sweet potato, unripe plantain, cocoyam and other whole-food staples can fit into a balanced meal.
Include healthy fats in sensible portions
Avocado and appropriate amounts of palm, olive or coconut oil can be part of a balanced diet.
Don't forget potassium-rich foods but individualize this.
Foods rich in potassium can be helpful for many people with hypertension, but people with kidney disease or certain medications may need potassium restrictions. Don't blindly increase potassium without considering your health status.
Most importantly: watch the sodium.
Reduce excessive sodium stock cubes, salty seasonings, processed meats, instant noodles and heavily processed foods.
Cut back on sugary drinks and excessive alcohol.
Choose water more often instead of making soft drinks and sweetened beverages part of your daily routine.
FOOD IS SUPPORT TREATMENT
If your BP is persistently high, don't try to manage it with food alone.
You may need medication, medical evaluation and individualized nutrition care.
And never stop prescribed BP medication simply because your bottom number is normal.
IMPORTANT
If your BP is 180/120 mmHg or higher, repeat the measurement after several minutes of rest.
If it remains that high, seek urgent medical assessment.
If you have chest pain, difficulty breathing, severe headache, weakness/numbness, confusion, vision changes or difficulty speaking, seek emergency care.
THE TAKE-HOME MESSAGE
Don't say:
“My bottom number is normal, so I'm fine.”
Think of your BP like a two-part warning system.
If one number keeps flashing red, you don't ignore it because the other one is green.
👉 Both numbers matter.
And your food matters too.
You don't need a “magic BP food.” You need a consistent, individualized eating pattern that supports your blood pressure, weight, blood sugar, kidneys and overall health.
Need help with your diet and blood-pressure management?
BOOK A PAID CONSULTATION with The Consultant RDN for individualized Medical Nutrition Therapy based on your health history, medications, lifestyle and nutritional needs.
Send “BP PLAN” to book your paid consultation.
Food supports treatment. It does not replace medical care.
