Natural Tips to manage high BP without pills

1. Go for a weekly jog

Jogging for just an hour a week can increase your life expectancy by six years, according to a Copenhagen City Heart cardiovascular study of around 20,000 men and women aged from 20 to 93.

Researchers believe jogging delivers multiple health benefits, improving oxygen uptake and lowering blood pressure, as well as many more benefits. However, any physical activity can help lower blood pressure by strengthening the heart so it can pump more blood with less effort, thereby decreasing the force on the arteries. Power walking can be just as effective as jogging.

2. Enjoy yoghurt

Just one small pot a day can reduce your chances of developing high blood pressure by a third, according to a study presented at the University of Minnesota in the US. Scientists think naturally occurring calcium can make blood vessels more supple, enabling them to expand slightly and keep pressure low.

They found those who ate a 120g pot daily were 31 per cent less likely to develop high blood pressure over a 15-year period than those who did not.

3. Go bananas

Eating potassium-rich foods, such as bananas, and reducing salt intake could save thousands of lives every year, according to a new study published in the British Medical Journal online.

Potassium is an important mineral that controls the balance of fluids in the body and helps to lower blood pressure. Making sure you eat five.

4. Down with salt

Salt draws in fluid, raising the volume and pressure of blood in your arteries. But it's not just the salt cellar you have to worry about — processed foods such as biscuits, breakfast cereals, takeaways and ready meals contain 80 per cent of the salt we consume, says the Blood Pressure Association. Check labels: more than 1.5g salt per 100g is a lot, but less than 0.3mg per 100g is a little.

5. Lose weight

Research has shown that dropping just a few kilos can have a substantial impact on your blood pressure. Excess weight makes your heart work harder and this strain can lead to high blood pressure.

6. Don't smoke

The nicotine in cigarettes stimulates your body to produce adrenaline, making your heart beat faster and raises your blood pressure, making your heart work harder.

7. Work less

Regularly putting in 40 hours per week at the office raises your risk of hypertension by 14 per cent, the University of California, US, found.The risk rises with overtime. Compared with those who worked fewer than 40 hours a week, workers who clocked up more than 51 hours were 29 per cent more likely to have high blood pressure. Overtime makes it hard to exercise and eat healthily, say researchers. So try to down tools with enough time to relax in the evening and eat a healthy supper. Set a message on your computer as a reminder to go home.

8. Seek help for snoring

Loud, incessant snoring is a symptom of obstructive sleep apnea. And more than half of those with this have blood pressure significantly higher than expected for their age and general health.Cutting out cigarettes and alcohol and losing weight will help.

9. Switch to decaf

Duke University Medical Center, North Carolina, US, found caffeine consumption of 500mg, roughly three cups, increased blood pressure by three points. Effects lasted until bedtime.

Scientists say that caffeine can raise blood pressure by tightening blood vessels and magnifying the effects of stress.

10. Think beetroot

A study published in the journal Hypertension found drink ing a 250ml cup of the juice can cut blood pressure readings in those with high blood pressure by around seven per cent. It's thought the effect is produced by beetroot's naturally high levels of nitrate. Eating other-rich foods — cab bage and spinach — might also help

Share or Recomend to your friends through Blogger FB Twitter Google+ or Email shown in below

Steps to prepare Chicken drumsticks

Ingredients :

• Tomato ketchup 4 tbsp
• Clear honey 2 tbsp
• Worcestershire sauce 2 tbsp
• Garlic 2 cloves, crushed
• Chicken drumsticks 8 (800g weight raw chicken with bone no skin)
• Salt to taste

Method:

-Mix everything but the chicken in a large bowl. Pull off the skin from the drumstick starting from the widest part. Slash through the thickest part with a knife 2-3 times. Toss with the sauce and season. Marinate in the fridge for an hour.

-Heat the oven to 200C/fan 180C/gas 6. Arrange the chicken in a single layer in a roasting tin lined with foil. Brush with half the marinade. Bake for 15 minutes then brush with a little more marinade. Cook for another 30 minutes brushing with the rest of the marinade after 15 minutes. Serve warm or cold.

Share or Recomend to your friends through Blogger FB Twitter Google+ or Email shown in below

Steps to prepare Vanilla and star anise poached pears

Recipe Ingredients: 

• 1 cup unrefined 100% pear, apple or white grape juice
• 4 star anise pods
• 1 tsp Vanilla flavor
• 2 large pears
• 2 tsp honey
• 1tsp ground cinnamon, for garnish, optional

Recipe Method:

In a medium pot, combine pear juice, star anise and vanilla bean. Place on high heat and bring to a boil. Reduce heat to simmer and cook for 1 minute. Meanwhile, halve pears lengthwise. With a small melon baller or teaspoon, scoop out core. Add pears to juice mixture, cover and simmer for 5to 7 minutes, turning once, until tender but not soft. Transfer pears to a serving bowl and cover to keep warm.

Increase heat to high and bring juice mixture to a boil. Stir in honey. Reduce heat to medium and cook, uncovered, for 5 to 7 minutes, until slightly thickened .Using a slotted spoon, remove star anise and reserve star anise. Divide pear halves among serving plates and spoon juice mixture over top, dividing evenly. Sprinkle with cinnamon. If desired, garnish with mint and arrange reserved star anise alongside pears. Serve warm.

Share or Recomend to your friends through Blogger FB Twitter Google+ or Email shown in below

Steps to prepare spicy Walnut basil chicken

Ingredients: For the chicken balls

• Chicken mince 500g
• Walnuts 1 cup
• Blanched spinach 1 cup
• Egg 1
• Chilli flakes 1tsp
• Salt 1tsp

For the sauce

• Tomatoes (large) 5
• Onion(medium) 1
• Oil 1 tbsp
• Basil 8-10 leaves
• Black pepper powder 1tsp
• Chilli flakes 1tsp
• Garlic 8
• Crushed black pepper ½ tsp
• Salt to taste

Method: Finely chop the walnuts. Squeeze out the water from the blanched spinach and chop fine. Mix together the chicken mince, egg, salt and chili flakes. Divide both the mixes into 10 parts. Flatten out 1 part of the chicken mix on a greased hand. Put one part of the walnut and spinach mix in the centre and roll into a ball. Repeat to make 10 balls. (If you find this a little difficult to do, just mix all the ingredients together and make 10 balls).Arrange the balls in a greased steamer and steam till done(approximately 12-15 minutes).

Peel the tomatoes and chop them fine( to peel the tomatoes, just blanch them in boiling water for 15 seconds and refresh in cold water. The skin will peel off easily). Chop the onions finely. Heat the oil in a pan and add the onions. When the onions turn a light pink, add the crushed garlic and saute for another minute. Do not brown the onions. Add the tomatoes, sugar, torn basil leaves, salt and the chilli flakes and cover and cook on slow flame for 4-5 minutes till the tomatoes are tender. Finish with the crushed pepper and add the chicken balls. Toss for a minute or two. Garnish with more basil leaves and serve hot.

Share or Recomend to your friends through Blogger FB Twitter Google+ or Email shown in below

Steps to avoid the gassy feeling

-Stay away from fatty and fried foods.

-Have fruits and salads daily.

-Ensure a timely diet. Don't skip meals.

-Have low-carb, low-fat and high-fibre diet.

-Drink at least two-and-a-half litres of water daily.

-Walk everyday.

-Do regular abdominal crunches to keep your tummy trim and muscles firm.

-Catch up on sleep.

-Stay away from stress.

-Avoid smoking and drinking.

Share or Recomend to your friends through Blogger FB Twitter Google+ or Email shown in below

Steps to prepare Creamy white beans

Ingredients :

• Onion 1, halved and sliced
• Olive oil
• Chorizo 50g.chopped into chunks
• Chicken stock 200ml
• Cooked white beans 200g
• Spinach 100g
• Cream 50ml
• Salt to taste
• Freshly ground black pepper to taste
• Crusty bread to serve

Method:

1. -Clean the spinach. Wash well in running water and drain.
2. -Cook the onion in 1 tbsp of oil until softened then add the chorizo and fry for a few minutes until it starts to give out its oil.
3. -Add the chicken stock and simmer for a minute then add the beans and cook for 2-3 minutes until the spinach is wilted. Add the cream and cook for 2-3 minutes.
4. -Season with salt and pepper to taste. Serve with crusty bread.

Share or Recomend to your friends through Blogger FB Twitter Google+ or Email shown in below

Steps to prepare shawarma recipe

Ingredients:

• 1 1/2 lbs boneless, skinless chicken thighs or breasts (thinly cut)
• 1 cup plain yogurt
• 1/4 cup vinegar
• 2 cloves garlic, crushed
• 1 teaspoon pepper
• 1/2 teaspoon salt
• 2 cardamom pods
• 1 teaspoon allspice
• juice from 1 lemon

FOR THE SAUCE:

• 1 cup tahini
• 2 cloves garlic, crushed
• 1/4 cup lemon juice
• 2 tablespoons yogurt
• PITA FILLINGS:
• 8 loaves of pita bread or 4 large
• thinly slice cucumbers
• thinly sliced onions
• 1/2 teaspoon sumac
• thinly sliced tomatoes
• 1/2 cup fresh parsley, finely chopped
• pickle slices (optional)

Preparation:

1. Combine all ingredients except for chicken, fillings, and sauce ingredients to make marinade. If it seems a little dry, add a little olive oil (a tablespoon at a time). Here is an excellent tahini recipe, if you do not have some handy.
2. Add chicken, cover and refrigerate at least 8 hours, preferably overnight. 
3. In a stockpot or large saucepan, cook chicken over medium heat for 45 minutes or until done. Be sure not to overcook! If chicken becomes a little dry, add a few tablespoons of water throughout cooking duration.
4. While chicken is cooking, prepare the sauce. Combine sauce ingredients and mix well. Set aside. 
5. Take the onions, tomatoes, cucumbers and sprinkle with sumac. Add other filling ingredients in a large bowl and combine well.
6. When the chicken is done, you can shred it, slice it, or leave into large pieces. As long as it it thinly cut, there is not much difference. I prefer to cut mine into wide strips.

Prepare the Pita

1. Place enough chicken on pita that cover 1/4 of the loaf. Add veggies and pour sauce. Roll like a soft taco or burrito and you have shawarma! You can also stuff the pocket of the pita if you like. I prefer to roll large pitas (this is where making your own pita comes in handy), but it is hard to find large loaves of pita at the supermarket.
2. Serving Shawarma
3. You can serve shawarma with fries, falafel, hummus, or with a salad like tabouleh.

Share or Recomend to your friends through Blogger FB Twitter Google+ or Email shown in below

Exercises To Reduce Belly Fat

Everyone wants their belly flat mostly teenagers.It depends upon what type of food we are consuming,but sometimes our good metabolism will help to maintain flat belly,even though you are eating high calorie foods, sugary foods,fried foods etc.....If your metabolism is not good you may suffer with bloated tummy and fat around your belly.Muscle around your abdominal are saggy,they lead to fat belly.To overcome those problems.I suggest you simple exercises..

Simple Exercises To Reduce Belly Fat  Fastly :

Double Crunches: Most of us know crunches are right choice to loose belly fat.Lie on your back with ankles crossed and hands at your ears.Bend your knees 90 degrees almost touching ground floor.Crunch up by raising your knees to your chest and chest to knees 10-15 times(2-4 sets).

Twist crunches: Lie flat on the floor,keep  hands behind your head.Legs towards the ground and lift the upper torso of right leg and move your right shoulder towards to left torso on the ground.Do this alternatively repeat for 10-15 times.( 3-4 sets).

Vertical leg crunches: Lie on your back with ankles crossed and  extend your legs upwards try to touch your toes with hands shown below in the picture.Do the same as you done crunches.Repeat 10-15(3-4) sets.

Bicycle exercises: Lie on your back and legs towards floor.Extend right leg upwards by bending your knee and left leg towards the ground.Do this alternatively,this way you feel padding a bicycle.Repeat (2-4) sets with full effort.(In this try to move your shoulder in opposite direction as shown in picture for a better result).

Rolling plank: Take position on your knees and elbows.Lift up your knees by supporting your legs on toes.This is a plank pose stay for 30-45 seconds.After that try to move front and backward  (rolling plank).

Side plank: Lie down on the ground sideways and lift up the body by supporting your left elbow and left leg.Your hip shouldn't touch on the floor.Stay for 30-45 seconds.Once you practiced extend time to 1 or 2 minutes.Repeat the same other side too.

Standing side bend: Standing side bend is one of the most powerful exercise to stretch your body and also reduce the waist and belly fat.Stand vertically on the floor and bend side by side at least try to hold on for 15 seconds each side.

Share or Recomend to your friends through Blogger FB Twitter Google+ or Email shown in below