Banana covered with chocolate

Oven-baked bacala fish with roasted potatoes

Baked Vegetable Sambusa 

Turn your couch time into workout time! Discover 10 simple, no-fuss ways to burn calories, use commercial breaks, and get fit without leaving the living room.

How do you exercise while watching television?

Ditch the gym fees! Discover effective, low-cost, gym-free exercises like walking, swimming, and dancing to boost your cardiovascular health and lower blood pressure. Start today!

Gym-free exercises

Ready to quit smoking? Learn the best strategies, from setting a quit date to using food as an ally, to stop smoking with peace of mind and improve your cardiovascular health.

How to quit smoking in the best possible way

<p>This recipe contains a variety of legumes and vegetables that are rich in vitamins, fiber and minerals.&nbsp;Which makes it a suitable meal for patients with high blood pressure.</p>
<h2>Ingredients:</h2>
<ul>
<li>70gm canned white kidney beans, rinsed and drained</li>
<li>3 grams of leeks</li>
<li>15 ml of lemon juice</li>
<li>10 ml of walnut oil</li>
<li>Assorted fresh uncooked vegetables</li>
</ul>
<h2>Instructions:&nbsp;</h2>
<ol>
<li>Mix the white beans, shallots, lemon juice and oil in a small bowl.</li>
<li>Then mash with a fork until smooth.</li>
<li>Serve with raw fresh vegetables such as cucumbers, carrots, sugar peas, red bell peppers, broccoli and cherry tomatoes.</li>
</ol>
<table role="table" border="0" align="center">
<tbody>
<tr>
<th>ENERGY</th>
<th>TOTAL CARBOHYDRATES</th>
<th>SUGAR</th>
<th>TOTAL FAT</th>
<th>SATURATED FAT</th>
<th>OMEGA 3</th>
<th>DIETARY FIBRE</th>
<th>SODIUM</th>
</tr>
<tr>
<td>84 calories</td>
<td>6 gr</td>
<td>0.3 gr</td>
<td>5 gr</td>
<td>0.5 gr</td>
<td>0.6 gr</td>
<td>2 gr</td>
<td>8 mg</td>
</tr>
</tbody>
</table>
<h2>&nbsp;</h2>
<h2>The nutritionist's advice:</h2>
<p>Do you know nut oils?&nbsp;They are very rich in Omega 3 and a great source of iron and Vitamin E, and they are also used with fresh vegetables to give flavor to these dishes.</p>

Hypertension

White beans mix with fresh vegetables

Main dish

<p>This is one of the delicious bakala fish recipes, and the method of cooking it in the oven makes it a suitable and healthy choice for patients with high blood pressure.&nbsp;Bakala fish is rich in omega-3, which is beneficial for cardiovascular health, and potatoes are a source of potassium, which helps control high blood pressure.</p>
<h2>Ingredients</h2>
<p><strong>baccalaureate</strong></p>
<ul>
<li>900 grams of bacon, cut into 4 slices&nbsp;</li>
<li>62 grams of flour</li>
<li>2 eggs</li>
<li>160 grams of toasted bread crumbs</li>
<li>A pinch of black pepper</li>
</ul>
<p><strong>potatoes</strong></p>
<ul>
<li>680 grams of small red potatoes</li>
<li>30 ml of olive oil</li>
<li>1 gram of sea salt</li>
<li>1 gram of black pepper</li>
<li>1 minced garlic clove</li>
<li>8 grams of fresh parsley, chopped</li>
</ul>
<h2>&nbsp;</h2>
<h2>Instructions</h2>
<ol>
<li>Meanwhile, in three separate bowls, add flour in one bowl, beaten egg in another bowl, and toasted bread crumbs with black pepper in third bowl.&nbsp;The fish is covered with flour, then dipped in eggs, and then covered with bread crumbs.&nbsp;Then it is placed on a baking tray greased with butter.&nbsp;Bake fish 10-12 minutes, then flip to other side.</li>
<li>In a large bowl, mix the olive oil, salt, pepper, and garlic.&nbsp;Then add the potatoes to them, and stir until they are well covered with the mixture.&nbsp;Then, transfer the potatoes onto a flat baking tray and spread them out in a single layer.&nbsp;Then roast in the oven until browned and crispy, about 45-60 minutes.</li>
<li>Preheat the oven to 230&deg;C.</li>
</ol>
<p>&nbsp;</p>
<table role="table" border="0" align="center">
<tbody>
<tr>
<th>ENERGY</th>
<th>TOTAL CARBOHYDRATES</th>
<th>SUGAR</th>
<th>TOTAL FAT</th>
<th>SATURATED FAT</th>
<th>OMEGA 3</th>
<th>DIETARY FIBRE</th>
<th>SODIUM</th>
</tr>
<tr>
<td>693 calories</td>
<td>67.1 gr</td>
<td>3.6 gr</td>
<td>14.4 gr</td>
<td>2.3 gr</td>
<td>0.7 gr</td>
<td>5.4 gr</td>
<td>558.6 mg</td>
</tr>
</tbody>
</table>
<p>&nbsp;</p>
<h2>The nutritionist's advice</h2>
<p>Do you know what is the difference between white flour and whole grain flour (brown flour)?&nbsp;The content of flour is fiber, and the less refined the flour, the higher its fiber content.&nbsp;Therefore, it is preferable to use whole grain flour in your recipes.</p>

<p>The tuna salad recipe features tuna and avocado, which are foods rich in potassium, and are recommended for high blood pressure patients because they play a role in controlling high blood pressure.</p>
<h2>Ingredients</h2>
<ul>
<li>
<p>1 can of tuna</p>
</li>
<li>
<p>1 medium red onion, cut into small cubes</p>
</li>
<li>
<p>1 red pepper cut into small cubes</p>
</li>
<li>
<p>1 small European cucumber, peeled and diced</p>
</li>
<li>
<p>Juice of 1 lemon</p>
</li>
<li>
<p>100 grams of Greek yogurt</p>
</li>
<li>
<p>A pinch of black pepper</p>
</li>
<li>
<p>1 avocado</p>
</li>
<li>
<p>1 garlic clove, cut into small pieces</p>
</li>
<li>
<p>160 grams of apostasy bread</p>
</li>
</ul>
<h2>&nbsp;</h2>
<h2>Instructions</h2>
<ol>
<li>In a medium bowl, mash the avocado and yogurt until smooth.&nbsp;Add garlic and pepper and mix well.</li>
<li>Then add the tuna, red pepper, cucumber, and onion, and stir until all the ingredients are well covered with the sauce.</li>
<li>Lemon juice is added.</li>
<li>Then cool in the refrigerator for two hours.</li>
<li>Bread is cut into slices (2 slices per serving).</li>
<li>The mixture is then served on slices of rye bread.</li>
</ol>
<p>&nbsp;</p>
<table role="table" border="0" align="center">
<tbody>
<tr>
<th>ENERGY</th>
<th>TOTAL CARBOHYDRATES</th>
<th>SUGAR</th>
<th>TOTAL FAT</th>
<th>SATURATED FAT</th>
<th>OMEGA 3</th>
<th>DIETARY FIBRE</th>
<th>SODIUM</th>
</tr>
<tr>
<td>239 calories</td>
<td>23.6 gr</td>
<td>4.1 gr</td>
<td>7.8 gr</td>
<td>1.3 gr</td>
<td>0.1 gr</td>
<td>6.5 gr</td>
<td>145.3 mg</td>
</tr>
</tbody>
</table>
<p>&nbsp;</p>
<h2>The nutritionist's advice</h2>
<p>Instead of using wheat flour bread, you can try some types of rye bread.&nbsp;As it contains a large amount of fiber and minerals.</p>

Tuna salad with rosemary toast

<p>Dessert recipes that contain fruit are among the healthiest options available, especially in the case of high blood pressure.&nbsp;Fruit is rich in vitamins and fiber that are important and beneficial for heart health. One of the delicious and quick fruit recipes is the recipe for peaches sweetened with yogurt and honey.</p>
<h2>Ingredients</h2>
<ul>
<li>2 ripe peaches, cut in half</li>
<li>60 ml of fat-free vanilla yogurt</li>
<li>1 gram of cinnamon</li>
<li>10 ml of honey</li>
<li>Mint</li>
</ul>
<h2>&nbsp;</h2>
<h2>Instructions</h2>
<ol>
<li>In a skillet, add the peaches, and cook at medium heat for 4 minutes on each side.&nbsp;Then it is placed on a serving plate</li>
<li>In a small bowl, combine yogurt, cinnamon, and honey</li>
<li>Pour the mixture over the peaches, and serve with lemon juice</li>
</ol>
<table role="table" border="0" align="center">
<tbody>
<tr>
<th>ENERGY</th>
<th>TOTAL CARBOHYDRATES</th>
<th>SUGAR</th>
<th>TOTAL FAT</th>
<th>SATURATED FAT</th>
<th>OMEGA 3</th>
<th>DIETARY FIBRE</th>
<th>SODIUM</th>
</tr>
<tr>
<td>73 calories</td>
<td>16 gr</td>
<td>14 gr</td>
<td>0.4 gr</td>
<td>0 gr</td>
<td>0 gr</td>
<td>2 gr</td>
<td>14 mg</td>
</tr>
</tbody>
</table>
<p>&nbsp;</p>
<h2>The nutritionist's advice</h2>
<p>Did you know that peaches are made up of 87% water?&nbsp;When you eat one of the peach fruits, it helps moisturize the body in addition to its delicious taste.</p>
<p>&nbsp;</p>

Peaches sweetened with yogurt and honey

dessert

<p>One of the healthy and beneficial food recipes, especially for patients with high blood pressure, is the sweet potato pie.&nbsp;Sweet potato is a potassium-rich food that helps control pressure disease.</p>
<h2>Ingredients</h2>
<ul>
<li>320 grams of cooked and mashed sweet potatoes</li>
<li>110g coated brown sugar (light)</li>
<li>pinch of salt</li>
<li>1 gram ground cinnamon</li>
<li>A pinch of nutmeg</li>
<li>2 eggs</li>
<li>100 grams of low-fat yogurt</li>
<li>60 ml of milk</li>
<li>&nbsp;1 prepared pie spread in a 22 cm tray - not flattened yet</li>
<li>12 pieces of pecans (walnuts), cut in half</li>
</ul>
<h2>&nbsp;</h2>
<h2>Instructions</h2>
<ol>
<li>Preheat the oven at 230&deg;C</li>
<li>Mix potatoes in a bowl with sugar, salt, cinnamon and nutmeg</li>
<li>Slowly beat the eggs in another bowl and then mix them with the yogurt and milk.&nbsp;Then the sweet potato mixture is added and mixed with the rest of the ingredients well</li>
<li>Pour the sweet potato mixture over the pie.&nbsp;Then place the pecans (walnuts) in a circle on the outer edge of the pie</li>
<li>Bake in the center of the oven for 45 minutes, or until a knife inserted into the center of the pie comes out clean.</li>
</ol>
<table role="table" border="0" align="center">
<tbody>
<tr>
<th>ENERGY</th>
<th>TOTAL CARBOHYDRATES</th>
<th>SUGAR</th>
<th>TOTAL FAT</th>
<th>SATURATED FAT</th>
<th>OMEGA 3</th>
<th>DIETARY FIBRE</th>
<th>SODIUM</th>
</tr>
<tr>
<td>232 calories</td>
<td>33 gr</td>
<td>17 gr</td>
<td>9 gr</td>
<td>4 gr</td>
<td>0.1 gr</td>
<td>2 gr</td>
<td>204 mg</td>
</tr>
</tbody>
</table>
<p>&nbsp;</p>
<h2>The nutritionist's advice</h2>
<p>Pre-made refrigerated muffins save time and effort if you're in a hurry.&nbsp;However, make the perfect choice in favor of pastries, as they contain less saturated fat than muffin or puff pastry.</p>

Sweet potato pie

<p>Fish is considered one of the healthy and nutritious foods that are recommended for adults and children, especially for patients with high blood pressure.&nbsp;Because fish is a rich source of omega-3, which is good for cardiovascular health.&nbsp;We present to you this delicious recipe for fish bakala.</p>
<h2>Ingredients</h2>
<ul>
<li>6 grams of dried rosemary</li>
<li>7 grams of ground black pepper</li>
<li>2 slices of cod (bacala)</li>
<li>15 ml of olive oil</li>
<li>15 ml of lemon juice</li>
<li>2 lemons cut into quarters</li>
</ul>
<p>&nbsp;</p>
<h2>Instructions</h2>
<ol>
<li>Preheat the oven to 75&deg;C.</li>
<li>In a small bowl, combine the oil, lemon juice, pepper, and rosemary, whisking well with a fork until combined.</li>
<li>The fish is transferred to serving plates and lemon is squeezed over each fish fillet. It is served hot or cold.</li>
<li>Fish fillets are covered with batter.&nbsp;Then it is placed on a greased baking sheet and baked in the oven for 7 minutes.&nbsp;The fish is removed from the oven, flipped on the other side, and then put back into the oven for 7 minutes.</li>
</ol>
<p>&nbsp;</p>
<table role="table" border="0" align="center">
<tbody>
<tr>
<th>ENERGY</th>
<th>TOTAL CARBOHYDRATES</th>
<th>SUGAR</th>
<th>TOTAL FAT</th>
<th>SATURATED FAT</th>
<th>OMEGA 3</th>
<th>DIETARY FIBRE</th>
<th>SODIUM</th>
</tr>
<tr>
<td>237 calories</td>
<td>3 gr</td>
<td>0.9 gr</td>
<td>8.9 gr</td>
<td>1.1 gr</td>
<td>0.4 gr</td>
<td>1 gr</td>
<td>46.7 mg</td>
</tr>
</tbody>
</table>
<p>&nbsp;</p>
<h2>The nutritionist advice</h2>
<p>Bakala fish has enormous benefits, as it contains a high percentage of protein with only 1% fat, and is ideal for those who follow a healthy diet, and for those with high pressure as well.&nbsp;Cook with care;&nbsp;As this fish is very tender, it can become dry if overcooked.</p>

Bacala fish with rosemary

<p>If you are a fan of white beans;&nbsp;You can try this delicious recipe with red hot sauce prepared in an unconventional way.</p>
<h2>Ingredients</h2>
<ul>
<li>450 grams of lean minced meat (5% fat)</li>
<li>1 chopped hot red pepper</li>
<li>1 large onion, chopped</li>
<li>6 cloves of garlic, chopped</li>
<li>5 grams of red pepper powder</li>
<li>5 grams of ground cumin</li>
<li>6 grams of hot pepper</li>
<li>500 grams of red sauce</li>
<li>60 ml of water</li>
<li>1 can (425 grams) dried beans or white beans, rinsed</li>
</ul>
<p><strong>To make the hot red sauce</strong></p>
<ul>
<li>12 medium tomatoes, peeled and rinsed</li>
<li>Medium jalapeno pepper</li>
<li>Half a medium onion, cut into small pieces</li>
<li>4 grams of fresh coriander</li>
<li>90ml lemon juice (1-2 lemons) to add flavour</li>
</ul>
<h2>&nbsp;</h2>
<h2>Instructions</h2>
<ol>
<li>Cook the meat with the red pepper and onion in a deep pot at medium heat, stirring the meat with a wooden spoon for 8-10 minutes, until brown.</li>
<li>Add garlic, red pepper powder, cumin and chili pepper and cook until fragrant.</li>
<li>Stir with the sauce and water, and bring to a simmer.</li>
<li>Reduce heat (medium-low), cover and cook, stirring occasionally, until vegetables are tender, 10-15 minutes.&nbsp;Then stir the mixture into the beans and bring to a boil, about 1 minute.</li>
</ol>
<p>To make the red hot sauce:</p>
<ol>
<li>Preheat the grill/roaster pan on a baking sheet set 10cm under the grill, and roast the tomatoes until softened, about 5 minutes.&nbsp;Then flip to the other side, and grill for another 4-5 minutes.</li>
<li>Combine all ingredients in a food processor, and blend until all are purees.</li>
<li>The mixture is seasoned with red chili powder and black pepper.</li>
</ol>
<p>&nbsp;</p>
<table role="table" border="0" align="center">
<tbody>
<tr>
<th>ENERGY</th>
<th>TOTAL CARBOHYDRATES</th>
<th>SUGAR</th>
<th>TOTAL FAT</th>
<th>SATURATED FAT</th>
<th>OMEGA 3</th>
<th>DIETARY FIBRE</th>
<th>SODIUM</th>
</tr>
<tr>
<td>318 calories</td>
<td>25 gr</td>
<td>7 gr</td>
<td>8 gr</td>
<td>2.5 gr</td>
<td>0.4 gr</td>
<td>12 gr</td>
<td>86 mg</td>
</tr>
</tbody>
</table>
<p>&nbsp;</p>
<h2>The nutritionist's advice</h2>
<p>Meat is highly nutritious due to its protein, iron and vitamin B12 content;&nbsp;But it also contains fat.&nbsp;Try as much as possible to choose lean meat (5%), especially in the case of high blood pressure;&nbsp;A low-fat diet should be adhered to to prevent complications from cardiovascular disease.</p>

White beans with meat and a spicy red sauce

<p>4 pc crepe (see recipe below)&nbsp;</p>
<p>1 &frac12; tablespoons raisins</p>
<p>1 &frac12; tablespoons coconut shavings</p>
<p>1 &frac12; tablespoons slivered almonds</p>
<p>1 &frac12; tablespoons pistachios</p>
<p>1 tablespoon rose water</p>
<p>250 ml skimmed or unsweetened plant-based milk (soya, almond, oat)</p>
<p>1 &frac12; tablespoons corn starch</p>
<p>4 tablespoons honey</p>
<p>&nbsp;</p>
<ul>
<li>Cut the crepes into small pieces and put them in the oven at 180C until crisp.</li>
<li>In a medium-sized bowl, combine the nuts, coconut, raisins and the rose water, leaving a small amount for garnishing later. Add the crispy crepes to the bowl.</li>
<li>Transfer mixture to an oven-safe baking dish.</li>
<li>Add the milk to a small sauce pan. Whisk in the cornstarch at room temperature, being careful not to create lumps.</li>
<li>Add the honey to the milk and bring to a boil. Turn off the heat as soon as the mixture starts to boil and the texture thickens.</li>
<li>Pour the milk mixture over the nut mixture in the pan and place them in the oven at 200C for about 5-7 minutes until the top is golden brown.</li>
<li>Remove and garnish with remaining nuts, coconut and raisins.</li>
</ul>
<p>&nbsp;</p>
<p>For Crepe Dough:</p>
<p>8 tablespoons white whole wheat flour</p>
<p>1 egg</p>
<p>4 tablespoons skimmed or unsweetened plant-based milk (soya, almond, oat)</p>
<p>5 tablespoons water</p>
<p>Pinch of salt</p>
<p>&nbsp;</p>
<ul>
<li>Add a few drops of olive oil to a skillet and spread evenly with a napkin.</li>
<li>In a large bowl, whisk together the flour and the egg.</li>
<li>Gradually add the milk and water.</li>
<li>Add the salt and beat the mixture until smooth.</li>
<li>Heat the skillet over medium heat. Scoop about &frac14; of the batter into the pan.</li>
<li>Tilt the pan with a circular motion so that the batter spreads evenly.</li>
<li>Cook each crepe for a couple of minutes turning it over with a spatula once golden in color.</li>
</ul>
<p>&nbsp;</p>
<p>&nbsp;</p>
<p>&nbsp;</p>
<p>Nutritionist Comment: Even though this is a lighter version using crepes and skimmed milk instead of puff pastry and cream, this delicious Egyptian dessert should still be enjoyed in moderation.</p>
<p>&nbsp;</p>
<p>Calories: 240</p>
<p>Carbohydrates: 40g</p>
<p>Sugar: 20g</p>
<p>Fiber: 3g</p>
<p>Total Fat: 7g</p>
<p>Saturated Fat: 2.5g</p>
<p>Protein: 8g</p>
<p>Sodium: 110mg</p>

Start to eat healthy

Search for a recipe

The inspiration for today

Search for a recipe

Clear

Search

White beans mix with fresh vegetables

Oven-baked bacala fish with roasted potatoes

Tuna salad with rosemary toast

Peaches sweetened with yogurt and honey

Sweet potato pie

Bacala fish with rosemary

White beans with meat and a spicy red sauce

Lightened Up Umm Ali

See more recipes (61)

All Articles

How do you exercise while watching television?

Gym-free exercises

How to quit smoking in the best possible way

See all

Diseases

Living better

General information