Healthy Recipes for People with Hypertension:

This doesn't just have to be a snack or dessert this can also be breakfast definitely

up to you let's start with the oats.I got my mason jar here we're gonna fill it up

so we've got oats for that soluble fiber for that satisfaction and carbohydrate Chef Martz

has told us he has toasted this so that we can eat it right away if you want to oats

are really great but they do have something called phytic acid or phytate which has a tendency to kind of eat or block other nutrients from being absorbed so to break down the phytate we want to make sure that it gets either cooked or we soak it overnight so our first question is what kind of diet should hypertensive individuals use for losing weight so

technically whatever condition you have creating a caloric deficit which is having less

energy from calories than your body consumes is what is needed for weight loss

however we still want to make sure we're managing or getting enough nutrients so

you can pair the DASH diet which we discussed a little bit a while ago with a calorie

deficit to help you lose weight I'm going to chop up these almonds so we don't bite into

like a big chunk so we have small wow maybe nope that's not know how to do it I'm just

gonna go like this there you go we figured it out almonds are great because of the

Omega-3s so when we talk about hypertension we're also considering your cholesterol because you do have a higher risk for high cholesterol specifically your LDL levels and

usually what impacts the LDL is a type of fat so we make sure we have some Omega-3s

when we can okay why did we choose banana why not any other fruit you can choose other fruits as well but our focus is high potassium fruits so now we're going to put in our milk foreign now that it's nice and mixed I'm just going to cover this up and then we're going to refrigerate it for later now if you are going to be putting it for longer than a few hours

like let's say it's really overnight I would recommend to maybe not put in the bananas

first so it doesn't oxidize so that the flavor doesn't change so much but this is definitely

a great snack or breakfast on the go for those who have hypertension foreign dish

which can be concerning when it comes to hypertension and cholesterol but you need not worry because we are going to make it hypertensive friendly so we are going to be making some chicken breast synog I hope you are excited for this I'm gonna first chop my

eggplant so we'll start off by cutting the head part did you know that the more colors

the more nutrients you get so really focus on having as many colors as possible next

we're going to cut the chicken breast chicken is a great source of protein the breast portion also has the leanest cut which makes it perfect for those with hypertension or even high cholesterol so a common question we often get or I often get common statements we have around Filipino dishes it's very salty I mean we have our soy sauce you have your fatis you have your bagoong and then there's more salt in the cooking which can be a major concern around hypertension so how do we go about that one of the easiest things we can

do is focus on Fresh over processed so for example we are making our own tapa dish

here so instead of the processed and package we're making our own one so we can control the amount of sodium that comes in you can also look and read the back of the packaging when it comes to sodium and C OMG move aside I'm here this is gonna go on my

resume can cut chicken thinly another thing you can do when it comes comes to sodium levels and when it comes to hypertension try different spices and flavors basil oregano and the others that you can focus on so that you don't always focus on salt first step is we are going to make our marinade personally I don't discriminate against sugar the main concern will be the overall amount you have in your diet rather than the type of sugar in general so

now we're going to put the cocoa aminos what's the difference with this so it says 73 less sodium than soy sauce and if you look at the back it actually says 90 milligrams of

sodium per teaspoon foreign and marinate for like 15 minutes 15 to 30 minutes they

said so the flavor really sinks in and we really get our that back okay let's cook ideally

we don't have too much fat in our diet but if we are going to be consuming fats we want to make sure that it is the unsaturated sources as much as possible the thing about oils

and fats it also helps you absorb nutrients so we don't want to be missing out on our

fats as well ah I can do it so we have another comment that mentions how

pre-pandemic their diabetes and hypertension was under control but the pandemic

happened and all things went a little bit the opposite way of what we wanted so this is completely normal just remember there are so many factors that happen in the pandemic stopped moving less exercise less food choices or whatever food choices we had

we focused on more pre-packaged more processed foods because we couldn't go

out a lot what we can do now is focus on rebuilding our habits and coming back to a

regular way of life so focus on low sodium try to make more of your foods at home if

you can and also let's focus on different styles of cooking rather than just deep fried

let's do the chicken so remember we marinated our chicken I also added some garlic

after because I completely forgot about that garlic and soy sauce is an important thing

when it comes to the tapa so that is what you're going to marinate it with we don't need

to add any more oil because it's a non-stick pan see this is just showing us that you

don't have to be afraid of your classic Filipino dishes even if you have hypertension

diabetes if your cholesterol is something you're looking out for we just have to modify our usual Filipino dishes you don't have to completely change your lifestyle and diet okay the chicken is done Chef said that if it Springs back when you touch it and the juices are clear probably means it's done so we're gonna set it aside gun lay the eggplants down so

we have another question around the keto diet and hypertension so I really wouldn't recommend it for hypertension because our main goal for hypertensive and high

cholesterol is to lessen the risk of high cholesterol in general and usually a high fat

diet won't always do that so we have another question is calorie counting important for hypertension um for hypertension our main focus is the nutrients rather than the calories

itself so just try to focus on getting as many nutrients as possible first then if you want

to work on weight loss fat loss you can make yourself aware of calories and then from

there see how that feels another very important management for hypertension like we mentioned is Stress Management so exercise is also very important aside from our nutrients of course it is important to get some movement in what type of movement that will depend on you that will depend on what you enjoy but generally recommended it's 150 minutes of moderate exercise per week and then you can build up from there all right we're done let's plate our dish foreign classic Filipino dish with a Twist to make it a little bit more

palatable for those with hypertension or high cholesterol again you don't have to

completely take away your culture or your enjoyable Foods you just have to modify

just like this taste test my favorite part everybody's favorite part let's start with our

oats oats on its own not that great but when you add fruits they add so much more

flavor so you don't have to be afraid of having bland food on sweet food I had some

natural sweetness from fruit to help make it exciting now let's try our pepsilog wow I don't know if that was good but anyway very good I'm good right on the back so this is our

dishes I hope that you guys are excited to try it yourself the thing with Filipino meals

is they're actually already pretty balanced they're just often missing some Fiber so you can add your eggplant tomato cucumber to your tapsilog or silog meals and then for let's say snacks add some fruit for more fiber so that is the end.