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How to exercise at home without equipment

The advice given by health professionals about high blood pressure often aims to help you adopt eating habits adapted to your needs...

How to decipher a nutrition label

<p>This recipe is one of the different recipes for making salmon that we recommend you to try.</p>
<h2>Ingredients</h2>
<ul>
<li>600 grams of salmon</li>
<li>4 minced garlic cloves</li>
<li>A pinch of sea salt</li>
<li>ground black pepper</li>
<li>15 ml of olive oil</li>
<li>15 ml of white vinegar</li>
<li>5 grams of fresh thyme leaves</li>
<li>60 ml of honey</li>
</ul>
<h2>&nbsp;</h2>
<h2>Instructions</h2>
<ol>
<li>Preheat the oven to (180&deg;C), then line a baking tray with aluminum foil.</li>
<li>In a small bowl, whisk honey, garlic, olive oil, white vinegar, and thyme, then add salt and pepper.</li>
<li>Place the salmon in the baking tray and then pour the honey mixture over it.</li>
<li>Then, wrap the salmon well with aluminum foil, sealing the sides of the aluminum foil over it.&nbsp;Place in the oven and leave until tender, about 15 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>324 calories</td>
<td>13.4 gr</td>
<td>12.1 gr</td>
<td>16.1 gr</td>
<td>3.3 gr</td>
<td>2.2 gr</td>
<td>0.5 gr</td>
<td>68 mg</td>
</tr>
</tbody>
</table>
<p>&nbsp;</p>
<h2>The nutritionist's advice</h2>
<p>Oven cooking is ideal for avoiding the addition of fat, especially for foods that already contain fat;&nbsp;Thus, it becomes an ideal healthy recipe, especially for patients with high blood pressure.</p>

Hypertension

Grilled salmon drizzled with honey

Main dish

<p>Calories: 390 (C), 350 (S), 320 (V)</p>
<p>&nbsp;</p>
<p>For Marinade:</p>
<p>500g chicken breast, shrimps, or mixed vegetables (broccoli, carrots, peas, corn, green beans, cauliflower)</p>
<p>3 tablespoons plain, low-fat yogurt</p>
<p>1 &frac14; tablespoons ginger garlic paste</p>
<p>Pinch of salt</p>
<p>&frac14; teaspoon turmeric</p>
<p>&frac12; teaspoon chili powder</p>
<p>&frac12; teaspoon garam masala</p>
<p>1 tablespoon lemon juice</p>
<p>&nbsp;</p>
<p>Whole Spices for Cooking:</p>
<p>1 bay leaf</p>
<p>4 green cardamoms</p>
<p>6 cloves</p>
<p>2 cm piece cinnamon</p>
<p>1 star anise</p>
<p>&frac34; teaspoon caraway seeds</p>
<p>&nbsp;</p>
<p>Other Ingredients:<br />210g basmati rice</p>
<p>2 teaspoons olive oil</p>
<p>1 large onion, thinly sliced</p>
<p>15 mint leaves, finely chopped</p>
<p>1 green chili, slit or chopped (remove seeds for less spice)</p>
<p>4 tablespoons plain, low-fat yogurt</p>
<p>&frac14; teaspoon chili powder</p>
<p>1 teaspoon garam masala</p>
<p>400-425ml water</p>
<p>&frac14; tsp salt, stirred into the water</p>
<p>&nbsp;</p>
<p>To marinate chicken, shrimp, or vegetables:</p>
<p>&nbsp;</p>
<ul>
<li>Add 3 tablespoons yogurt, ginger garlic paste, pinch of salt, garam masala, turmeric, lemon juice and chili powder to a large bowl. Mix together well.</li>
<li>Make slits on the chicken or shrimps and add to the mixture. Stirring to coat. If using vegetables, just add them to the mixture and coat well. Cover bowl and set aside in the refrigerator for at least 1 hour.</li>
<li>Rinse the rice and soak for 30 minutes</li>
</ul>
<p>&nbsp;</p>
<p>To Cook:</p>
<ul>
<li>Heat olive oil in large pot or pressure cooker on medium heat.</li>
<li>Add all whole spices and cook until they begin to sizzle. Add onions and cook until light brown.</li>
<li>Add chicken, shrimps, or vegetables and cook just until partially done. Cover and reduce heat, cooking until done.</li>
<li>Add yogurt, mint leaves, green chili, chili powder and garam masala. Mix well.</li>
<li>Drain rice and spread evenly over the chicken, shrimp or vegetables.</li>
<li>Mix water and salt in a separate bowl.</li>
<li>Pour water down the sides of the pot/cooker, being careful not to mix the rice and chicken/shrimp/vegetables</li>
<li>If using a pot, cover and cook on low heat until the rice is done. If more water is needed, add ~100ml of boiling water and cook longer.</li>
<li>If using a cooker, cover and cook on medium heat for 1 whistle</li>
<li>Remove from heat and fluff rice with fork</li>
<li>Serve from both layers.</li>
</ul>
<p>&nbsp;</p>
<p>&nbsp;</p>
<p>Nutritionist Comment: Even if you are cooking this dish with chicken or shrimp, why not throw in some vegetables to make it healthier and more filling?</p>
<p>&nbsp;</p>
<p>Calories: 390 (C), 350 (S), 320 (V)</p>
<p>Carbohydrates: 56g(C), 56g (S), 67g (V)</p>
<p>Sugar: 3g (C), 3g (S), 7g (V)</p>
<p>Fiber: 4g (C), 4g (S), 9g (V)</p>
<p>Total Fat: 6g (C), 3.5 (S), 3g (V)</p>
<p>Saturated Fat: 1.5g (C), 0.5g (S), 0.5g (V)</p>
<p>Protein: 35g (C), 32g (S), 10g (V)</p>
<p>Sodium: 320mg (C), 410mg (S), 310mg (V)</p>

Heart Failure

Angina

Cholesterol

Biryani

<h2>Ingredients</h2>
<ul>
<li>250g of flour</li>
<li>15cl warm millk</li>
<li>1 sachet of baker's yeast</li>
<li>1 tablespoon of honey</li>
<li>150g of compote with no added sugar</li>
<li>1 teaspoon of powdered cinnamon</li>
<li>1 egg yolk for egg wash</li>
</ul>
<h2>Instructions</h2>
<ul>
<li>Preheat the oven to 200&deg;C.</li>
<li>Crumble the yeast at the bottom of the bowl of a mixer or bowl. Add a little warm milk and dissolve yeast.</li>
<li>Add the remaining milk, honey and flour and knead for 10 minutes.</li>
<li>Let the dough rise for 1 hour at room temperature.</li>
<li>Roll out the dough to about 3 cm thick and 30 cm wide.</li>
<li>Spread the compote on top of the dough and sprinkle with cinnamon.</li>
<li>Roll the dough lengthwise. Cut the roll into sections.</li>
<li>Place them wide apart on a baking sheet.</li>
<li>Let them rise for about 1 hour until they double in volume.</li>
<li>Brush with egg yolk.</li>
<li>Bake in the oven for 10 minutes.</li>
<li>Then let cool on a rack.</li>
</ul>
<table style="border-collapse: collapse; width: 100.202%; height: 78px;" border="1">
<tbody>
<tr style="height: 10px;">
<td style="width: 11.4854%; height: 10px;">Energy</td>
<td style="width: 12.2645%; height: 10px;">Total carbs</td>
<td style="width: 8.62297%; height: 10px;">Sugar</td>
<td style="width: 10.0308%; height: 10px;">Total fat</td>
<td style="width: 15.0234%; height: 10px;">Saturated fat</td>
<td style="width: 11.4854%; height: 10px;">Omega 3</td>
<td style="width: 11.4854%; height: 10px;">Fibers</td>
<td style="width: 11.4854%; height: 10px;">Sodium</td>
</tr>
<tr style="height: 18px;">
<td style="width: 11.4854%; height: 18px;">279.5 Kcal</td>
<td style="width: 12.2645%; height: 18px;">53.6 g</td>
<td style="width: 8.62297%; height: 18px;">9.6 g</td>
<td style="width: 10.0308%; height: 18px;">4.4 g</td>
<td style="width: 15.0234%; height: 18px;">1.3 g</td>
<td style="width: 11.4854%; height: 18px;">0.1 g</td>
<td style="width: 11.4854%; height: 18px;">3.2 g</td>
<td style="width: 11.4854%; height: 18px;">
<p>17.4 g</p>
</td>
</tr>
</tbody>
</table>
<h2>The nutritionist's advice</h2>
<p>It is quite possible to make your own bread and brioche at home. It is important to respect the rising times so that the dough of your brioche is well aerated.</p>

Kanelbullar, cinnamon buns

dessert

<p>Did you know that it is possible to eat lasagna in a healthy and light way?&nbsp;You can replace traditional lasagna slices with zucchini slices, and replace fatty cheese with low-fat cheese.&nbsp;This recipe is suitable for adults and children, especially those who adhere to a healthy diet, and patients with high blood pressure.</p>
<h2>Ingredients</h2>
<p><strong>tomato sauce</strong></p>
<ul>
<li>800 grams of peeled and diced tomatoes</li>
<li>1 medium onion, finely chopped</li>
<li>15 ml of olive oil</li>
<li>4 minced garlic cloves</li>
<li>30 grams of tomato sauce</li>
<li>3 grams of dried basil</li>
<li>2 grams of red pepper slices</li>
<li>90 grams of spinach</li>
</ul>
<p><strong>lasagna</strong></p>
<ul>
<li>80 grams of grated low-fat mozzarella cheese</li>
<li>340 grams of low-fat cottage cheese</li>
<li>25 grams of grated low-fat Parmesan cheese</li>
<li>1 large egg</li>
<li>790 grams of raw zucchini, cut into longitudinal slices</li>
<li>610 grams of tomato sauce</li>
<li>5 grams of dried basil</li>
<li>2 grams of dried oregano</li>
<li>40 grams of chopped onions</li>
<li>1 minced garlic clove</li>
<li>black pepper</li>
</ul>
<h2>Instructions</h2>
<p><strong>tomato sauce</strong></p>
<ol>
<li>In a saucepan, heat the olive oil over medium heat.&nbsp;Add onions, and cook for 4 to 5 minutes, until soft and golden.&nbsp;Add garlic and cook until fragrant, but not burnt.</li>
<li>Add tomatoes, salt and pepper.&nbsp;Cover and cook over medium heat, 20-30 minutes.&nbsp;Remove from heat, add basil and spinach, and stir well.</li>
</ol>
<p><strong>lasagna</strong></p>
<ol>
<li>Preheat the oven at a temperature of 190 degrees Celsius.</li>
<li>In a small bowl, mix the cottage cheese, Parmesan cheese, and eggs.</li>
<li>In a baking dish measuring 22 cm by 33 cm, place the ingredients, starting with the tomato sauce, then 5 to 6 sliced ​​zucchini, then the cottage cheese, then the mozzarella cheese.&nbsp;The steps are repeated until all components are in place.</li>
<li>Put the sauce and mozzarella cheese on top.&nbsp;Cover with aluminum foil and bake 30 minutes.</li>
<li>Remove foil cover, and cook an additional 10 minutes.</li>
<li>Set aside 10 minutes before serving.</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>183 calories</td>
<td>9.7 gr</td>
<td>8.2 gr</td>
<td>9.2 gr</td>
<td>2.3 gr</td>
<td>0.2 gr</td>
<td>4.7 gr</td>
<td>168.9 mg</td>
</tr>
</tbody>
</table>
<h2>&nbsp;</h2>
<h2>The nutritionist advice</h2>
<p>Nothing is better than homemade lasagna!&nbsp;You can control the salt content of your tomato sauce and swap traditional lasagna sheets for vegetables like zucchini or even eggplant;&nbsp;All this makes this recipe suitable for high blood pressure</p>

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Grilled salmon drizzled with honey

Biryani

Kanelbullar, cinnamon buns

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