Ghanaian food is more than just flavourful – it’s a celebration of culture, history, and health when done right. If you’ve been told to cut down on salt or watch your blood pressure, that doesn’t mean you have to give up your favourite local dishes. With a few smart choices, you can still enjoy rich, satisfying meals that support your heart.

High blood pressure, or hypertension, is often called a “silent killer” because it can develop without symptoms. But over time, it puts strain on your heart and blood vessels, increasing your risk of heart disease, stroke, and kidney failure. The good news is, your kitchen may already hold the tools to fight it.

Why your diet matters

Some of the most effective ways to manage high blood pressure involve everyday lifestyle changes, especially what you eat. Ghanaian cuisine, with its plant-based ingredients, spices, and fresh herbs, naturally includes many foods rich in minerals like potassium, magnesium, and calcium – all of which support better blood pressure.

Minerals that support heart health

Many Ghanaian staples are packed with nutrients that help regulate blood pressure:

• Potassium – balances out sodium levels in the body


• Magnesium – supports healthy blood vessels


• Calcium – helps muscles and blood vessels contract and relax properly

5 heart-friendly Ghanaian meals to try

1. Okra stew (Nkruma Nkwan)
Okra is rich in potassium and fibre, making it a great choice. Cook with fish, mushrooms, or skinless chicken, and flavour with ginger, garlic, and a pinch of cayenne instead of lots of salt.

2. Fonio Jollof
Fonio is a small ancient grain, gluten-free and high in magnesium. Use it in place of white rice in your Jollof, and cook it with tomatoes, onions, pepper, and lean proteins for a nutritious twist.

3. Red Red (black-eyed peas stew)
Black-eyed peas are excellent for blood pressure thanks to their fibre and potassium content. To make this dish more heart-friendly, cook with olive oil instead of palm oil.

4. Grilled tilapia with vegetables (Ebo Broni)
Tilapia is high in protein and omega-3s. Grill it and pair with roasted okra, garden eggs, and bell peppers for a colourful, nutrient-dense meal.

5. Sobolo (hibiscus tea)
Sobolo is naturally rich in antioxidants and low in sodium. Skip the sugar and sweeten it with a bit of honey or stevia instead for a healthier version.

Helpful tips for healthier meals

• Use more fresh herbs and natural spices like turmeric, ginger, garlic, and bay leaf instead of relying on salt cubes or powder.


• Switch to whole grains like millet, brown rice, and fonio instead of white rice or processed carbs.


• Stay physically active – even brisk walking daily supports healthy blood pressure levels.

Final thought

Taking care of your blood pressure doesn’t mean letting go of the flavours you love. By making small changes to how you prepare your favourite Ghanaian dishes, you can enjoy every bite while also protecting your heart.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. For personalised dietary recommendations, please consult a licensed dietitian or your healthcare provider.

Read more on TimesGhana: Ghanaian recipes for managing high blood pressure