Hypertension and Salt Intake: What Every Ghanaian Should Know
Introduction
High blood pressure, or hypertension, is becoming one of Ghana’s silent health threats. Often going unnoticed, it can lead to heart disease, stroke, and kidney failure. One major cause? Too much salt in our food. But the good news is — small changes in your diet, like how you prepare pork and other meals, can help protect your health.
What Is Hypertension?
Hypertension means your blood is pushing too hard against your blood vessels. This puts strain on your heart and can lead to serious health issues. It’s often called a “silent killer” because you may not feel sick, but damage is being done inside your body.
Salt: A Hidden Culprit in the Ghanaian Diet
Many of our delicious local dishes — from kenkey with pepper sauce to pork kebabs with seasoning — are often packed with too much salt. Add in the seasoning cubes, smoked fish, and processed meats, and we may be eating 2–3 times more salt than recommended.
✅ The World Health Organization (WHO) recommends less than 5g of salt per day (about one teaspoon), but most people eat much more without realizing it.
How Salt Raises Blood Pressure
When you eat a lot of salt:
- Your body retains water.
- This extra water increases the volume of blood.
- More blood volume = more pressure on blood vessel walls.
Tips to Reduce Salt Without Losing Taste
- Go easy on seasoning cubes. Try natural flavors like onion, garlic, ginger, cloves, and local herbs.
- Taste before adding salt. Many times, food is salty enough already.
- Cook from scratch. Processed foods and street food may contain hidden salt.
- Choose grilled pork over fried or heavily seasoned versions. Ask for less salt or seasoning.
- Use citrus and spices to enhance flavor naturally.
How Pork Office Supports Heart Health
At Pork Office, we are proud to offer healthier pork options:
- Grilled instead of deep-fried
- Seasoned with natural herbs and spices
- Lean cuts that are lower in saturated fat
Enjoy your favourite pork dishes — the smart way!
Final Thoughts
Managing your salt intake doesn’t mean giving up flavour. By making smart choices at home and when dining out, you can enjoy delicious meals and still protect your heart. Your health is worth it — one small step at a time.
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