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27
Apr
By Arpit Sharma
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Health conditions, Hypertension

Sodium intake amount included in food per serving and daily

Sodium intake amount included in food per serving and daily.  Some popular McDonald's meals and items:  Food Item  Sodium Content (mg) per Average Serving  Sodium Content (mg) daily with 3 servings  Big Breakfast with Hotcakes (Large Size Biscuit)  2,260  6780  Double Quarter Pounder with Cheese  1,380  4140  Big Breakfast with Hotcakes (Regular Size Biscuit)  1,330  3990  Quarter Pounder with Cheese Deluxe  1,260  3780  Bacon Clubhouse Crispy Chicken Sandwich  1,240  3720  Artisan Grilled Chicken Sandwich  1,060  3180  Bacon Clubhouse Burger  1,020  3060  Bacon McDouble  930  2790  McChicken Sandwich  690  2070  10-piece Chicken McNuggets  590  1770  Filet-O-Fish Sandwich  570  1710  Hamburger  480 …
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27
Apr
By Arpit Sharma
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Health conditions, Hypertension

39 additional ideas on using herbs and spices to flavor foods

39 additional ideas:  Herbs and spices used: Cardamom, Cinnamon, Nutmeg, Garlic powder, Smoked paprika, Black pepper, Chili powder, Cumin, Curry powder, Turmeric, Dried herbs (oregano, basil, thyme, garlic, onion powder, marjoram, parsley, sage, rosemary), Balsamic vinegar, Bay leaves, Capers, Cilantro, Coriander, Dill, Fennel seeds, Fresh herbs (basil, parsley, chives, thyme, rosemary, cilantro, mint), Ginger (fresh or powder), Harissa paste, Horseradish, Lemon juice, Lime juice, Miso paste, Mustard seeds, Papaya seeds, Pesto, Smoked salmon, Smoked salt, Sage.   Use garlic powder and onion powder instead of salt in savory dishes.  Use cilantro instead of salt to add a fresh and slightly citrusy…
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27
Apr
By Arpit Sharma
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Health conditions, Hypertension

Tips and samples on using herbs and spices to flavor foods instead of salt to reduce salt intake with 39 additional ideas

Reducing salt intake is an important step in maintaining healthy blood pressure levels and reducing the risk of cardiovascular disease. One way to reduce salt intake without sacrificing flavor is to use herbs and spices to flavor foods.   Here are some tips on how to use herbs and spices to add flavor to your meals:  Start with fresh herbs: Fresh herbs have a stronger flavor than dried herbs, so they can add a lot of flavor to your meals. Some popular fresh herbs include basil, parsley, cilantro, rosemary, and thyme.  Experiment with different spices: Spices can add a lot of…
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27
Apr
By Arpit Sharma
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Health conditions, Hypertension

Thirty seven additional and easy to follow daily activities for stress management and anxiety.  

Take a walk in nature. Listen to calming music. Take a hot bath or shower. Get a massage. Write in a journal. Practice gratitude. Do a puzzle or play a game. Spend time with loved ones. Take a break from technology. Laugh more often. Set realistic goals. Practice time management. Get enough sleep. Create a peaceful environment. Drink herbal tea. Try aromatherapy. Eat a balanced diet. Learn to say "no" to unnecessary commitments. Take breaks throughout the day. Engage in a creative hobby. Take a digital detox day. Use positive self-talk. Practice relaxation techniques before bed. Spend time with pets.…
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27
Apr
By Arpit Sharma
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Health conditions, Hypertension

Ten stress management techniques starting from easiest.

Deep breathing exercises Progressive Muscle Relaxation (PMR) Mindfulness meditation Yoga Tai Chi​ Visualization​ Aerobic exercise Cognitive-behavioral therapy (CBT) Biofeedback Hypnotherapy​ Deep breathing exercises Deep breathing exercises are a relaxation technique that involves taking slow, deep breaths to help calm the mind and reduce stress and anxiety. It works by slowing down the heart rate and lowering blood pressure, which can help to counteract the body's natural response to stress.  To practice deep breathing exercises, you should find a quiet and comfortable place to sit or lie down. Begin by breathing in slowly and deeply through your nose, allowing your abdomen to…
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27
Apr
By Arpit Sharma
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Health conditions, Hypertension

21-day lifestyle change plan for those recently diagnosed with hypertension 

Research has shown that it takes an average of 21 days to form a new habit. This can also vary based on the level of commitment and motivation. Therefore, a 21-day plan can be a good starting point to begin establishing healthier lifestyle habits. Week 1 (Days 1-7) Monitor your blood pressure daily using a home blood pressure monitor to track progress. You can download and print a blood pressure log by clicking here.   Reduce sodium intake to less than 2,300 milligrams (mg) per day.  Add 1 additional fruit and 1 additional vegetable you like to your daily diet.  Increase…
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27
Apr
By Arpit Sharma
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Health conditions, Hypertension

Medications for high blood pressure

ACE inhibitors Angiotensin II receptor blockers (ARBs) Calcium channel blockers Diuretics Beta blockers Renin inhibitors There are several categories of medications used to treat high blood pressure. Each works differently to lower blood pressure and has its own advantages and potential side effects. ACE inhibitors These medications block the production of angiotensin II, a hormone that narrows blood vessels and raises blood pressure. ACE inhibitors can help relax blood vessels and improve blood flow, leading to lower blood pressure. Common examples include lisinopril, enalapril, and ramipril. Some common side effects of ACE inhibitors include: Dry cough: About 10-20% of patients…
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26
Apr
By Editorial board
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Hypertension

Treatment options for high blood pressure

It is important to manage hypertension through various treatment options, which may include lifestyle changes, medications, or a combination of both. In order to determine the best treatment option, it is important to distinguish between primary and secondary hypertension as the treatment approach may differ based on the underlying cause.Primary hypertension, also known as essential hypertension, is the most common form of high blood pressure, accounting for about 90-95% of cases. Treatment for primary hypertension usually involves lifestyle modifications, such as adopting a healthy diet, exercising regularly, maintaining a healthy weight, quitting smoking, and reducing stress. Medications may also be…
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20
Apr
By Arpit Sharma
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Health conditions, Hypertension

What is hypertension?

Health risks Daily pattern & seasonality Ideal blood pressure level by age Causes of high blood pressure Nutritional deficiencies Extra cautious nutritional factors What is high blood pressure? High blood pressure, also known as hypertension, is a medical condition in which the pressure of the blood against the walls of the arteries is consistently too high. Blood pressure is measured in millimeters of mercury (mmHg) and is usually expressed as two numbers. The first, or higher, number is the systolic pressure which is the pressure created when the heart pumps blood around the body. The second, or lower, number is…
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