Turn your binge-watching habit into a healthy routine. We’ve rounded up 10 practical ways to stay active without missing your favorite shows.

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>

Oven-baked bacala fish with roasted potatoes

<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>

Recipes by categories

Search for a recipe

All our recipes

Search for a recipe

Clear

Search

69 results

White beans mix with fresh vegetables

Oven-baked bacala fish with roasted potatoes

Tuna salad with rosemary toast

Peaches sweetened with yogurt and honey

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