Have you or someone you love been told this is a problem? High blood pressure is a silent disease that can cause heart attacks or strokes – high on the list of deadly diseases.
Normal: 120 systolic/80 diastolic
Borderline: 120-160/90-94
Mild: 140-160/90-104
Moderate: 140-180/105-114
Severe: 160+/115+
Doctors are most concerned with the diastolic pressure. Blood pressure typically goes up because of stress or physical activity. Most concerns can be brought under control with a change in diet and lifestyle (reducing stress and increasing exercise). Drugs are not always the answer. Many complications are associated with drugs.
Lifestyle Causes: Obesity, Sedentary Lifestyle, Stress, Smoking.
Dietary Factors: Coffee Consumption, Alcohol Intake, High Sodium-to-Potassium Ratio, Low-Fiber, High-Sugar Diet, Diet Low in Calcium, Magnesium, and Vitamin C, High Saturated Fat Intake, Low Intake of Essential Fatty Acids.
Prevention:
* Don’t smoke, reduce excess weight, minimize or eliminate alcohol and caffeine.
* Eat whole, unprocessed, preferably organic foods, especially plant foods (fruits, vegetables especially celery, broccoli and leafy greens, BEANS (legumes), seeds and nuts), and cold-water fish and low in animal products.
* Exercise Regularly – minimum 30 minutes 3 times a week. Gradually increase aerobic exercise to 5 -6 times a week. Walking is a good beginning.
* Learn how to control anger or express it appropriately.
1. Be kind to yourself. Make time to give and receive love in your life.
2. Be an active listener without interrupting.
3. Be courteous when you are interrupted.
4. Avoid aggressive/passive behavior. Be assertive. Express your thoughts in a kind way.
5. Avoid excess stress by avoiding excessive work hours, poor nutrition, and inadequate rest.
6. Avoid stimulants like caffeine and nicotine that promote fight or flight response.
7. Build long-term health by performing stress-reduction and deep breathing exercises.
8. Be patient and tolerant of others and yourself.
Chop Chop Salad
Ingredients
1 romaine lettuce heart
4 to 6 slices thick-cut bacon, cooked until crisp, cooled, and chopped
1/2 pint grape tomatoes, halved
2 carrots, peeled and thinly sliced
1 yellow bell pepper, chopped
1 English cucumber, halved lengthwise and thinly sliced
1/2 cup chopped walnuts
Coarse salt and freshly ground pepper to taste
Salad Dressing (we suggest Ranch or Blue Cheese--see above)
Instructions
1. Chop the lettuce heart into 1- to 2-inch pieces. Combine it with the bacon, other vegetables, and nuts in a large bowl and toss the mixture well.
2. Keep the salad chilled until serving time. Then toss it again with enough dressing to lightly coat the vegetables, and season it with salt and pepper.
Serves 6.
Beef Taquitos
Ingredients
1 tablespoon vegetable oil, plus more for brushing on the taquitos
1 medium onion, finely chopped
1 clove garlic, minced
3/4 pound lean ground beef
1 cup salsa, plus more for dipping
2 teaspoons chili powder
1/2 teaspoon salt
1/4 teaspoon pepper
10 (6-inch) flour tortillas
1/2 cup shredded Cheddar or Monterey Jack
Sour cream
Instructions
1. Heat the oven to 400ยบ. Heat the oil in a large skillet over medium heat. Add the onion and garlic and cook them for 3 minutes, stirring often. Add the beef and use a wooden spoon or a spatula to break it up while it cooks, until it is no longer red, about 3 minutes. Stir in 1/2 cup of the salsa, the chili powder, and the salt and pepper. Cook the mixture over low heat, stirring occasionally, for 10 minutes.
2. Place the tortillas on a plate and cover them with damp paper towels. Microwave them until warm and pliable, about 45 seconds. Top each tortilla with 1/4 cup of the beef mixture, spreading it to an inch from the edges. Sprinkle cheese evenly over the beef.
3. Roll up the tortillas and place them on a foil-lined baking sheet with the seam sides down. Brush the taquitos lightly with vegetable oil, then bake them until the filling is heated through and the tortillas are lightly browned, about 8 to 12 minutes. Serve them hot with sour cream and/or salsa. Serves 4 to 6.
Recipes provided by: Disneyfamilyfun.com