High Blood Pressure (Hypertension)

Health Tip: High Blood Pressure (Hypertension)

Hello Everyone! I am back on Amcarmen’s Kitchen for the year and I would just like to take this opportunity to wish everyone a belated Happy New Year and a Happy Chinese New Year to all my Chinese Family, Friends, and Followers! May the Year of the Golden Rooster bring you and your family your family Happiness that comes from within, the best of Luck to keep you pushing, and Peace in all days of this New Year. Gong Xi Fa Cai! 恭喜發財!

Now, before I move on to this evening’s post, I just want to clarify to those who haven’t read or been following my blog last month – I did mention that I would be taking a break from Amcarmen’s Kitchen due to the fact that I had a hectic schedule for the past few weeks, preventing me from having the energy to be in the kitchen on my only day off for the month of January. When the New Year kicked in, I had been staying a little later in the office every night to expedite the completion of the many design collaterals needed for the 19th Consumer Fair that happened just last week from the 18th to the 22nd of January 2017. Right after the Consumer Fair, we had family friends visiting us for 5 days, and then I had a Car Launching Event to manager alongside another colleague just 2 days ago. I haven’t had a good night’s sleep since the start of the year and I still haven’t been able to have a good rest as the inevitable post-Consumer Fair virus decided to kick in. I am currently, and slowly recovering from a blocked nose, an itchy throat, and a migraine as I am writing this post. Thank goodness for the long weekend ahead, otherwise I wouldn’t be seeing myself recovering for the next week or so.

Now, all that aside, let’s get onto tonight’s post! Tonight will be something different, but it will serve as the ultimate guideline for the year to come. As you can see from the title, the main focus of this post is to target High Blood Pressure, or also known as, Hypertension. In my recent trip to the Philippines, back in the middle of 2016, I underwent a health check as part of my requirement to process my employment permit to work in Brunei. It was then that I found that I suffer from high blood pressure. I admit that when I found out about this, I was feeling a little bit depressed; and whilst I was still in the Philippines back then awaiting for the approval of my employment visa, I sat down and started researching on hypertension and what foods to eat/avoid to help regulate blood pressure levels. Ever since I found out about my blood pressure levels being exceedingly high, I have also made changes to the food I eat, and have tried to become more active in my lifestyle habits.

High Blood Pressure, or Hypertension, is a serious health problem, where over time it causes blood vessel damage that can lead to heart disease, kidney disease, stroke, and other health problems. Hypertension is sometimes known as the silent killer because there are no real symptoms to detect whether or not you are prone High Blood Pressure. If you don’t get your blood pressure checked regularly, hypertension could go unnoticed, and untreated, for years.

Your diet plays a big role in whether you have high or normal blood pressure. Dietary recommendations for lowering blood pressure include reducing your intake of fat, sodium, and alcohol. It is also suggested that you eat more foods that are rich in potassium, calcium, and magnesium. In general, you should eat more high-fibre, low-sodium, low-fat protein sources, whole grains, and plenty of fruits and vegetables. Here are 20 foods & drinks that you should include in your daily diet to help prevent, lower, or control your high blood pressure naturally without the need for medication:

1. Avocado – All you need is about half a medium-sized avocado everyday as it provides 1% of the calcium, 5% of the magnesium, and 10% of the potassium that you need daily. The dark green flesh just under an avocado’s brittle skin contains large amounts of disease-fighting compounds.

High Blood Pressure (Hypertension): Avocados


2. Bananas – Slice a banana into your breakfast cereal or oatmeal, or take one to work everyday for a quick, easy, and inexpensive snack. One medium-sized banana provides 1% of the calcium, 8% of the magnesium, and 12% of the potassium you need daily.

High Blood Pressure (Hypertension): Bananas


3. Beets – People with High Blood Pressure saw significant improvements from drinking beetroot juice. The nitrates found in the juice brought down one’s high blood pressure within just 24 hours. If you’re not too keen on drinking beetroot juice, you can easily roast or steam the whole root and add it to a green-packed salad, stir-fry, or stews.

High Blood Pressure (Hypertension): Beets


4. Berries – Blueberries especially, are rich in natural compounds where when consumed, is known to prevent hypertension and reduce high blood pressure. Blueberries, raspberries, and strawberries are easy to add to your diet; put them in your cereal every morning or keep some in the freezer for a quick and healthy dessert.

High Blood Pressure (Hypertension): Berries


5. Broccoli – This cruciferous vegetable is a famous source of cancer-fighting nutrients. One cup of cooked broccoli provides 6% of the calcium, 8% of the magnesium, and 14% of the potassium you need everyday.

High Blood Pressure (Hypertension): Broccoli


6. Celery – To lower mild cases of high blood pressure, one would eat about a cup of chopped celery daily. You should begin to see results after only a week or two. Celery contains a chemical that smoothes the muscles lining blood vessels, which increases vessel diameter and allows for easier blood flow at lower pressures.

High Blood Pressure (Hypertension): Celery


7. Fat-free Plain Yogurt – Cool and creamy, yogurt is a star ingredient in mineral-rich breakfasts, sauces and salad dressings, and even in entrée dishes. You can control the fat and nutrient content by making your own yogurt at home for your high blood pressure diet. Here’s a recipe to making your own yogurt at home.

High Blood Pressure (Hypertension): Fat-free Plain Yoghurt


8. Hibiscus Tea – Hibiscus tea has been a traditional remedy for high blood pressure and one that must be used continuously to maintain its positive results. Look specifically for tea made from Hibiscus sabdariffa. It is generally made from the flowers and fruit of the plant.

High Blood Pressure (Hypertension): Hibiscus Tea


9. Kiwi – Kiwis contain more vitamin C than a same-size serving of orange slices. One kiwifruit provides 2% of the calcium, 7% of the magnesium, and 9% of the potassium you need every day.

High Blood Pressure (Hypertension): Kiwis


10. Leafy Greens – Leafy greens such as romaine lettuce, arugula (rocket), kale, turnip greens, collard greens, and spinach are high in potassium. This allows your kidneys to get rid of more sodium through your urine, which lowers your blood pressure. Stray away from canned vegetables though as they contain high amounts of sodium; instead, opt for frozen vegetables as they contain as many nutrients as fresh vegetables and are easy to store.

High Blood Pressure (Hypertension): Leafy Greens


11. Oatmeal – Oatmeal for your breakfast is a great way to charge up for the day. It is high-fibre, low-fat, and low-sodium, which is essentially just what you need to help lower your blood pressure. On its own, oatmeal can be bland; however, you should refrain from adding too much sugar. Instead, add fresh or frozen berries (see point 4) to sweeten it up, and maybe just a touch of honey.

High Blood Pressure (Hypertension): Oatmeal


12. Peaches & Nectarines – Frozen unsweetened peach slices are a great alternative to fresh peaches and nectarines on a high blood pressure diet. Just defrost ahead of time or, for smoothies, simply toss in the blender. One medium peach or nectarine provides 1% of the calcium, 3% of the magnesium, and 8% of the potassium you need every day.

High Blood Pressure (Hypertension): Peaches & Nectarines


13. Pomegranate Juice – The pomegranate has been revered as the “fruit of life.” One of its remarkable powers is to improve cardiovascular health. If you drink pomegranate juice to naturally lower your blood pressure, be sure your juice has no added sugars.

High Blood Pressure (Hypertension): Pomegranate Juice


14. Pork Tenderloin – Meat lover’s can now rejoice! You’re probably wondering how pork even made it onto this list, well just 85 grams (3 oz) of pork tenderloin provide 6% of the magnesium and 15% of the potassium you need every day. This lean cut provides plenty of meaty flavour and satisfaction without the overload of saturated fat found in fattier types of beef and pork.

High Blood Pressure (Hypertension): Pork Tenderloin


15. Potatoes & Sweet Potatoes – Potatoes and sweet potatoes are high in potassium and magnesium, two minerals that can help to lower your blood pressure. One medium sweet potato with the skin provides 4% of the calcium, 8% of the magnesium (7% without the skin), and 15% of the potassium (10% without the skin) you need every day. Bake several sweet potatoes at one time so you’ll have a ready supply for quick smoothies and other recipes.

High Blood Pressure (Hypertension): Potatoes & Sweet Potatoes


16. Quinoa – This high-protein whole grain has a mild yet nutty flavour, contains a variety of health-protecting nutrients along with an impressive amount of magnesium, and cooks in less than half the time it takes to make brown rice. A half-cup of cooked quinoa provides 1.5% of the calcium, 15% of the magnesium, and 4.5% of the potassium you need every day. Quinoa is gluten free, making it a great option if you’re gluten intolerant or have celiac disease. The most widely available quinoa is a golden beige color, but red and black varieties are also available and worth a try for your high blood pressure diet.

High Blood Pressure (Hypertension): Quinoa


17. Red Capsicum – One cup of raw red capsicum provides 1% of the calcium, 4% of the magnesium, and 9% of the potassium you need every day.

High Blood Pressure (Hypertension): Red Capsicum


18. Skim Milk – Skim milk is an excellent source of calcium and is low in fat. These are both important elements of a diet for lowering blood pressure. Swap out your higher-fat milk for skim milk. If you’re not a fan of milk altogether, then eat more low-fat or nonfat yoghurt. Just make sure to avoid yoghurt that is high in sugar.

High Blood Pressure (Hypertension): Skim Milk


19. Tilapia – This mild white fish is available year-round in supermarkets and fish stores, fresh or as frozen fillets. You can roast it, bake it, and sauté it, flavor it with a variety of seasonings, and even top it with mineral-rich kiwi-avocado salsa (see points 1 and 9). Just 133 grams (4 oz) of tilapia provides 8% of the magnesium and 8% of the potassium you need every day.

High Blood Pressure (Hypertension): Tilapia


20. White Beans – And last but not least, you can use this comfort food in side dishes, soups, and entrées. As a meatless source of protein, it’s a great choice for vegetarians. One cup of white beans provides 13% of the calcium, 30% of the magnesium, and 24% of the potassium you need every day.

High Blood Pressure (Hypertension): White Beans

Of course there are other factors that help control, lower, or prevent high blood pressure such as exercising regularly and keeping an eye on your waistline, but I won’t be going into too much detail on those aspects. Just always remember that eating foods that are rich in minerals is better than taking supplements.

So yes, earlier above I made mention that this list will serve as the ultimate guideline to the monthly themes on Amcarmen’s Kitchen – each month I will pick a certain food to cook with from the list above and dish up meals highlighting the chosen ingredient. For example, I have chosen to focus on Bananas for the month of February. Stay tuned as Amcarmen’s Kitchen will be back with some exciting recipes starting this Wednesday!

Cheers!

*Note: All imagery used in this blog post do not belong to me, they have been sourced from Google Images and Freepik. Likewise, information gathered for this post has been sourced from Dr. David Williams, Eating Well, Health Line & Prevention.

– Ally xx

Avocado, Chickpea, & Roasted Capsicum Salad

Avocado, Chickpea, & Roasted Capsicum Salad

Hello Everyone! I hope everyone has had a relaxing CNY long weekend unlike me – well, it was relaxing as I stayed home all day on Sunday doing nothing, but it was also because I was sick over the long weekend *sad face*. I think I got sick from fatigue which resulted in a painful dry cough, a very high temperature, and muscle aches especially in my back, shoulders, and thigh regions. I’m feeling a little bit better with thanks to the long weekend as I get to rest up for 3 days after a straight 13 days of working from an average of 8am-11pm. Yes you read that right, I’m officially employed! I actually started working in late October in Brunei’s leading Advertising Agency known as D’Sunlit Sdn. Bhd. as a Graphic Designer for the Marketing Team. I was under a 3-month probation contract, and last Friday I was able to sign a permanent contract! Oh and the 13 days of straight working, that was because I was involved in an event known as the 17th Consumer Fair. I worked from Monday-Sunday two weeks ago, and last week I worked Monday-Saturday (yes no rest in between for working on that Sunday). So I guess that’s where my fatigue came from. I was actually already starting to feel under the weather last Thursday, but it only came into full effect on Saturday morning. I guess it didn’t quite help as well that I was surrounded by sick colleagues, and a sick mom and sister at home too. My sister got sick first, then me, and lastly my mom. I today in the office, I learnt that I may have made a few other colleagues sick too. How am I ever going to recover?!

Anyway, let’s move on to the recipe shall we? It’s week two of healthy eating, and I’ve got a yummy salad for you that you can pair up with any kind of meat be it beef, chicken, or lamb – whatever tickles your fancy that is! If you’re like me, and you can’t go without meat in your diet, then whip up your favourite roast chicken to go with your salad – we roasted some whole chicken legs with my Mom’s secret and special BBQ marinade. Otherwise, you can keep the dish vegetarian or vegan friendly. We all know that avocados are loaded with heart-healthy monounsaturated fatty acids known as oleic acid. Oleic acid has been linked to reduced inflammation and has been shown to have beneficial effects on genes linked to cancer. Not only does it contain this fatty acid, it also contains minerals and vitamins such as: fibre, folate, potassium, and vitamins B5,B6, C, E, and K.

Chickpeas, also called garbanzo beans, belong to the legume family, which includes a variety of beans, peanuts, soybeans and lentils. Opting for legumes over foods high in saturated fat might lower your risk of heart disease. Chickpeas also offer specific health benefits, and consuming them regularly boosts your intake of a few key nutrients such as: protein, fibre, manganese, and folate. The mineral manganese helps support bone development and wound healing and also helps carry out chemical reactions important to your metabolism. Folate, or vitamin B-9, aids in new cell growth and brain cell communication and protects against genetic mutations that contribute to cancer development.

Avocado, Chickpea, & Roasted Capsicum Salad Ingredients

PREP TIME 10 MINS | COOKING TIME 10 MINS | SERVES 5-6

INGREDIENTS

  • 2 avocados, peeled, pitted, and thinly sliced
  • 2 brown onions, peeled and quartered
  • 1 can (400g) chickpeas in water, drained
  • 1 packet (250g) mixed salad greens
  • 1 packet (150g) semi-dried tomatoes, halved, oil reserved
  • 1 yellow capsicum
  • Balsamic vinegar
  • Ground salt and black pepper, to taste
  • Olive Oil

METHOD

  1. Rub the yellow capsicum with a little bit of oil and place directly on open flame of gas stove. Rotate occasionally so that the capsicum blisters and chars on all sides. Once done, set aside to cool down. Peel the skin off and cut into strips once it has cooled down enough to handle. Add to a large mixing bowl.
  2. Blanch the chickpeas in boiling water for about 5 minutes. Drain and add to the large mixing bowl together with the roast capsicum strips.
  3. Heat olive oil in a small frying pan over medium-high. Add the onions and cook until soft and caramelised. Once done, transfer to the large mixing bowl.
  4. Add the semi-dried tomatoes together with its herbed oil, mixed salad greens, and balsamic vinegar. Season with a touch of ground salt and black pepper and give it a good toss until well coated. Transfer to a serving dish and top with the sliced avocados.
  5. Serve and enjoy!

Avocado, Chickpea, & Roasted Capsicum Salad

Avocado, Chickpea, & Roasted Capsicum Salad with Roast BBQ Chicken

BON APPÉTIT

– Ally xx

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