Lower Pressure Blog

Of all the food possibilities there are to eat, taco salad happens to be one of my favorites. From the seasoned meat, to the crunchiness of the taco, It is just a delight to eat. But like many restaurant foods, there is an abundance of salt, sugar, and fat.

So this week I wanted to find a heart healthy version of one of may favorites and here it is. With less sodium and fat this is a meal you can enjoy without the guilt.

Ingredients

• 4 large spinach tortillas
• 1 lb lean ground turkey
• 1 packet Mrs. Dash Taco Seasoning
• 1 can No Salt Added Rotel
• 4 loose cups baby spinach leaves
• 1 can no salt added corn
• Homemade refried beans
• Homemade guacamole
• Homemade salsa
• Shredded Monterey Jack Cheese for topping, optional
• Low fat sour cream for topping, optional
• Tortilla strips for topping, optional

Instructions

1. Over medium heat on the stove top, cook ground turkey until done, about 10 minutes, reduce heat to lowest setting.

2. Add the can of Rotel with the juice and the seasoning mix in with the turkey, and stir; allow to simmer for about 5 minutes.

3. While your turkey is cooking, prepare your tortilla boats. Turn over a 12-cup muffin tin, place each tortilla between 4 of the cups, then press down to create “bowls”. Cook at 375ºF for 10 minutes.

4. Place bowls on a plate, layer 1 cup of spinach in each, top with ground turkey, beans, corn, guacamole, salsa, cheese, sour cream, and tortilla chips.

We collected dozens of great heart healthy recipes for you – Here they are…

There are plenty of natural remedies for insomnia. But many people have problems getting to sleep – and stay that way. Maybe a dream wakes you up in the middle of the night and you have trouble drifting off again. Or you might find that your brain is still running hours after you’ve said goodnight.

Yes, insomnia has become an epidemic in America all right. In fact, more than half of us experience some sort of problem sleeping at least several nights a week.

But, while a sleepless night can be frustrating, it’s the next day that’s the real killer. All of that tossing and turning can leave you dragging, mentally dull and longing for a little shut-eye. Yet, even though sleeplessness can make you feel like a zombie, it turns out that it isn’t as detrimental as we’ve been led to believe.

Of course, this hasn’t stopped Big Pharma from trying to cash in on our sleep-deprived society. Pick up a magazine or flip on the TV. No doubt you’ll find one of the seductively soothing ads for sleeping pills.

But no matter how warm and fuzzy the ads are, you can’t mask the fact that these drugs act directly on the central nervous system and may cause hallucinations, depression, muscle aches, and even amnesia – and that’s just after one dose!

If that isn’t enough to cause second thoughts, these drugs can also bring on suicidal tendencies. And if you’re over the age 65, you’re much more likely to experience these side effects.

Using Medicinal Plants

A number of medicinal plants are traditionally endowed with anti-anxiety or sedative properties and, in the context of this review, both indications are considered since the former may induce a mood conducive to the latter.

For any sleep-inducing drug to be effective, a tranquil atmosphere needs to be established. Thus, physical ailments (i.e. pain), factors interfering with sleep (i.e. noise), psychological conditions causing stress, psychiatric illnesses (i.e. depression) and other drugs that interfere with sleep (i.e. caffeine) need to be controlled, if possible.

Kava-Kava

Kava (or kava-kava) is an extract of the roots of the Polynesian
plant Piper methysticum and is used in the South Pacific for its sedative, aphrodisiac and stimulation effects, both recreational and in religious ceremonies.

It’s best prepared and consume a couple of hours before you plan to sleep, preferably before you eat or 2-3 hours afterward as kava’s effectiveness is greatly diminished on a full stomach. When drinking Kava, whether it’s from the traditionally prepared root or flavored instant kava, your body will begin to relax. The stress from the day will melt away naturally and you’ll be nothing but a pile of goo ready for a great night sleep!

Is Kava Safe?

There is a debate on whether Kava is actually safe. One camp says yes. Another camp says no. The last camp states there is not enough evidence either way. From what I have read using too much Kava can cause ataxia, hair loss, rashes, yellow skin, impairments of sight and hearing, breathing and swallowing difficulties, anorexia and weight loss. My suggestion research it and discuss with your physician.

Aromatherapy

A popular way to induce a state of tranquillity, the necessary substrate
for the induction of sleep, is by the inhalation of certain volatile oils. The most notable of these are: lavender, chamomile and Ylang-Ylang.

Valerian

This time-honored remedy is noted as: ‘a soother of troubled nerves and an inducer of untroubled sleep, mild in effect but safe in use’. There is a multitude of Valerian species worldwide but Western medicinal Valerian is derived from Valeriana officinalis, either as aqueous or ethanol extracts, which do not necessarily yield equivalent doses. The usual therapeutic dose is 600 mg daily.

Ylang-Ylang

Derived from the tropical tree, Cananga Odorata, Ylang-Ylang is reputed to have calming effects on humans. In a recent study on 144 healthy adults, participants were divided into three groups in cubicles infused respectively, with Ylang Ylang, peppermint (a reputed stimulant) or no odor. On various psychological tests, those in the Ylang-Ylang atmosphere reported increased levels of calmness, but at the expense of impaired
memory and attention.

The evidence suggests that aromatherapy may have some merits in inducing a state of mind conducive to sleep, but whether the technique has any direct hypnotic effect is uncertain.

Chamomile

Usually taken in the form of a tea, inhalation of the resultant vapor is an important element of any sedative effect that these flowers may have. Chamomile is widely regarded as a mild tranquilizer and sleep-inducer. Sedative effects may be due to the flavonoid, apigenin, that binds to benzodiazepine receptors in the brain. Studies in mice and rats have shown anticonvulsant and CNS depressant effects respectively. Clinical trials are notable for their absence, although ten cardiac patients are reported to have: ‘immediately fallen into a deep sleep lasting for 90 minutes’ after drinking it.

Concluding Thoughts

There are many natural ways that we can fall asleep. Finding the correct one may take time and effort on your part. We are individuals and are not one size fits all. What may work with your friends may not work with you. My suggestion if you want to go the alternative route is speaking with a licensed holistic practitioner or aromatherapist.

Myths and truths about high blood pressure headaches

If you’ve been experiencing a headache and think it could be connected to your blood pressure, think again. In most cases, high blood pressure produces absolutely no symptoms. That’s why hypertension is called the ‘silent killer.’ Many people don’t even know they have high blood pressure but even so, it can lead to heart attack or stroke.

It is recommended to have your blood pressure readings taken regularly, as high blood pressure is considered a type of cardiovascular disease that does need treatment. However, there are a few cases where headache and blood pressure may be connected. So today we’re here to clear things up.

We’ll talk about situations related to high blood pressure induced headaches, common symptoms when you should seek medical help, several myths and truths, and tips on managing your blood pressure at home.

Hypertension Headache

When researchers have conducted large population studies, they have found an association between high blood pressure and headache, particularly high systolic pressure (the top number). However, according to the American Heart Association (ADA), in most cases, high blood pressure does not cause headaches. Remember, an association does not mean causation.

Other research studies support ADA’s view, that high blood pressure is not the cause of a headache. For instance, out of 4.8 million hospital visits, 3.7% of people complained their primary symptom was headache. But overall, lowering blood pressure was not shown to influence their headache symptoms, which means in most cases, people’s headache symptoms are due to another issue besides high blood pressure.

But, there is one common circumstance a person may experience a high blood pressure induced headache, and that is when there is an acute rise in blood pressure that leads to ‘hypertensive crisis’.

A hypertensive crisis is when systolic blood pressure is above 180 mmHg and diastolic is above 110 mmHg (180/110).

Aside from a hypertensive crisis, the only other documented medical conditions associated with blood pressure and headache are in patients with pheochromocytoma, hypertensive encephalopathy, preeclampsia and eclampsia, and autonomic dysreflexia.

What does a high blood pressure headache feel like?

A hypertension crisis headache is usually bilateral, meaning it affects both sides of the head, most commonly in the temple regions. Because severely high blood pressure is pulsing through the body at an increased rate, the head pain sensation is often accompanied by a pulsating sensation in the temple region.

If you have pain in the temple region that is accompanied by high blood pressure, you should seek medical help, especially if you have blood pressure above 180/110 – this is considered a hypertensive emergency.

In the majority of cases, once blood pressure is normalized, the headache usually dissipates. The symptoms for hypertension headaches associated with other medical conditions, such as those mentioned above, often have additional symptoms such as confusion, lethargy and visual disturbances, among others.

Myths and truths about high blood pressure headache

Myth: Nosebleeds, facial flushing, blood spots in the eyes and dizziness are caused by high blood pressure

Truth: Nosebleeds, facial flushing, headaches, anxiety and shortness of breath may be experienced in a ‘hypertensive crisis.’ But if you have any of the above symptoms long term, it is unlikely they are caused by high blood pressure.

However, your symptoms should not be ignored because they could indicate another medical problem.

Myth: High blood pressure causes migraine headaches and can increase the risk of stroke.

Truth: There is evidence that shows a link between migraine and stroke. The research indicates that people who have a migraine with aura are at increased risk of stroke.

There also seems to be a higher risk for migraine sufferers to have high blood pressure. However, even though the two symptoms are often connected, high blood pressure has not been found to be the cause of migraines.

Myth: I don’t need to see a doctor if I have headaches.

Truth: Having frequent headaches or migraines is not normal so you should seek medical advice because it could be an indicator of more serious health problems. This is especially the case if you are over 50 years old and have new onset of headaches. Don’t leave it to chance, all it takes is a visit to the doctor to ensure your health is safe.

Myth: People with high blood pressure will experience symptoms like nervousness, sweating and difficulty sleeping.

Truth: High blood pressure often has no physical symptoms. That’s why it’s called the silent killer.

When to seek medical help

If you take your blood pressure and get a reading of 180/110, wait 5 minutes and take your reading again. If your second reading is still high, seek immediate medical attention.

Untreated high blood pressure at these levels can lead to damage of blood vessels, organ damage and kidney problems, heart attack and stroke, and other adverse health problems.

Blood pressure medication can cause headaches

One thing to keep in mind is that the side effects of some blood pressure medications is headache.

Medications known for producing these side effects include ACE inhibitors, alpha-blockers, angiotensin II receptor blockers, and calcium channel blockers.

Always discuss any medication side effects with your doctor, as there are always other options that can be explored.

Managing high blood pressure at home

Whether science ‘proves’ it or not, you may still believe your headaches are worse when your blood pressure is high. And certainly, if you have frequent migraines it may increase your risk of blood pressure or stroke.

Regardless of the situation, one thing we know is that high blood pressure is fairly common. And the best solution for anyone is to either: 1) lower blood pressure; 2) manage blood pressure so it stays within a healthy range over the long term.

And thankfully, there’s a lot you can do using natural means at home.

Use these 5 strategies to help you maintain or get back to healthy blood pressure:

• Exercise for 30 minutes most days.
• Eat a healthy diet with a focus on quality, whole food sources.
• Aim to achieve a healthy BMI.
• Focus on eating less packaged and processed foods and more natural, whole food sources to achieve a better sodium/potassium balance.
• Use RESPeRATE at least 4 times per week – it’s a clinically proven device for natural blood pressure control.

The health benefits of cycling cannot be overstressed. They say you never forget how to ride a bike, so maybe it’s time to climb aboard a two- or three-wheeler and enjoy the health benefits of cycling.

“It’s socially oriented, it’s fun, and it gets you outside and exercising,” says Dr. Clare Safran-Norton, a physical therapist at Harvard-affiliated Brigham and Women’s Hospital. Today’s video shows 3 surprising results of cycling.

But did you know that just 20 minutes of cycling in a day can half your risk of dying from a heart-related disease? Amar Singal, the Senior Interventional Cardiologist at Sri Balaji Action Medical Institute, New Delhi, highlights several studies suggesting the same.

A study conducted by the Purdue University, Indiana, United States concluded that regular cycling can cut your risk of heart disease by a whopping 50 percent.

Similarly, the Copenhagen Heart Study, which monitored over 5000 people over a period of 14 years, found a major association between high-intensity cycling and reduced risk of coronary heart disease death.

Cardiovascular diseases are responsible for over 30 percent of the global deaths annually.

A daily cycle ride of just 20 minutes is sufficient to achieve this target.

The Benefits

Counting on the benefits of cycling, Singal explained, “Cycling is one of the best cardio exercises for people of all age groups and all body types. It not only helps burn calories and keeps weight under control, but also helps build stamina and increase muscle and bone strength. Being a low impact exercise, it is also soft on the joints and unlike hard gym training sessions, it doesn’t put you at risk of overuse injuries or sprains. This is why it can also be taken up by elderly people who have arthritic joints.”

“At the same time, cycling is also a major stress-relieving exercise, especially when undertaken in a congenial environment such as a park or a non-congested road. Regular cycling stimulates and improves your heart, lungs, and circulation, reducing your risk of cardiovascular diseases,” he added.

Persistently elevated levels of blood pressure have the potential to damage the blood vessels which causes heart attacks. Exercise helps keep blood pressure under check and cycling is the most potent cardio exercise.

Cycling also reduces the risk of type 2 diabetes.

The rise in the incidence of type 2 diabetes is a major cause of concern in the U.S.

Physical inactivity and obesity are considered to be the leading risk factors for type 2 diabetes.

“Yet again, cycling is a very good way of keeping your weight under check and preventing diabetes. Keeping body weight under control: Obesity is today the key driver of hypertension, diabetes and cardiovascular diseases in America. The rise in the obesity epidemic including in young children is again attributed to physical inactivity,” he said.

Cycle Away Your Stress

The people, who cycle regularly, will tell you that it is a wonderful stress-busting exercise.

There is no other workout as calming as riding a bicycle in a green environment. Keeping stress under control is also important to check the risk of cardiovascular disease and stroke.

Cycling, when done regularly, helps raise the levels of heart-protecting HDL cholesterol and reduce the levels of dangerous triglycerides. Cycling can be adopted in daily life without actually demarcating time for exercise as it can be incorporated as a mode of transport too.

England! The Land of Big Ben, the clock not the quarterback, London Bridge, Buckingham Palace, and Fish & Chips. When I travel to England my first meal is always fish and chips. Now, trying to avoid deep-fried foods, I am trying to promote health while at the same time provide tasty menus with the DASH Diet.

This weeks recipe is Oven-Fried “Fish & Chips”. Deep fried foods have been shown to be very unhealthy. So try this healthier version for an enjoyable meal. You can also add a heart healthy coleslaw to enjoy with your fish and chips.

Ingredients:

• 1 1/2 pound russet potatoes, scrubbed and cut into 1/4-inch-thick wedges
• 4 teaspoons canola oil
• 1 1/2 teaspoons Cajun or Creole seasoning, divided
• 2 cups cornflakes
• 1/4 cup all-purpose flour
• 1/4 teaspoon salt
• 2 large egg whites, beaten
• 1 pound Pacific cod, (see Note) or haddock, cut into 4 portions

Instructions:

1. Position racks in upper and lower third of oven; preheat to 425 degrees F. Coat a large baking sheet with cooking spray. Set a wire rack on another large baking sheet; coat with cooking spray.

2. Place potatoes in a colander. Thoroughly rinse with cold water, then pat dry completely with paper towels. Toss the potatoes, oil and 3/4 teaspoon Cajun (or Creole) seasoning in a large bowl. Spread on the baking sheet without the rack. Bake on the lower oven rack, turning every 10 minutes, until tender and golden, 30 to 35 minutes.

3. Meanwhile, coarsely grind cornflakes in a food processor or blender or crush in a sealed plastic bag. Transfer to a shallow dish. Place flour, the remaining 3/4 teaspoon Cajun (or Creole) seasoning and salt in another shallow dish and egg whites in a third shallow dish. Dredge fish in the flour mixture, dip it in egg white and then coat all sides with the ground cornflakes. Place on the prepared wire rack. Coat both sides of the breaded fish with cooking spray.

4. Bake the fish on the upper oven rack until opaque in the center and the breading is golden brown and crisp about 20 minutes.

We collected dozens of great heart healthy recipes for you – Here they are…

One of the tastiest meats I love to cook on the grill is good old fajitas. The flavor of this meat right off the grill is absolutely to die for. The tender succulent meat is just wow! You can serve with warm flour tortillas and guacamole for an added treat.

I also like to include some baked potatoes cooked on the grill also. Now be careful because you can turn this into a very calorie rich meal if you are not careful.

Ingredients

For the Steak Fajita Marinade:

• 1/2 cup (120ml) soy sauce
• 1/2 cup (120ml) lime juice, from 6 to 8 limes
• 1/2 cup (120ml) canola oil
• 1/4 cup (55g) packed brown sugar
• 2 teaspoons ground cumin seed
• 2 teaspoons freshly ground black pepper
• 1 tablespoon chili powder
• 3 medium cloves garlic, finely minced (about 1 tablespoon)
• 2 pounds (900g) trimmed skirt steak, cut crosswise into 5- to 6-inch pieces

Instructions:

1. For the Fajita Marinade: Combine soy sauce, lime juice, canola oil, brown sugar, cumin, black pepper, chili powder, and garlic in a medium bowl and whisk to combine. Transfer 1/2 cup (120ml) marinade to a large bowl and set aside.

2. For the Steak: Place steaks in a gallon-sized zipper-lock bag and add remaining marinade. Seal bag, squeezing out as much air as possible. Massage bag until meat is fully coated in marinade. Lay flat in the refrigerator, turning every couple of hours, for at least 3 hours and up to 10.

3. For the Fajitas: While steak marinates, toss peppers and onions in a bowl with reserved 1/2 cup marinade. Refrigerate until ready to use.

Time For The Grill!

1. When ready to cook, remove steaks from marinade, wipe off excess, and transfer to a large plate. Light one chimney full of charcoal. When all charcoal is lit and covered with gray ash, pour out and arrange coals on one side of charcoal grate. Set cooking grate in place, cover grill, and allow to preheat for 5 minutes. Clean and oil grilling grate.

2. Place a large cast iron skillet over cooler side of the grill. Transfer steaks to the hot side of the grill. Cover and cook for 1 minute. Flip steaks, cover, and cook for another minute. Continue cooking in this manner, flipping and covering, until steaks are well charred and an instant-read thermometer inserted into their center registers 115 to 120°F (46 to 49°C) for medium-rare or 125 to 130°F (52 to 54°C) for medium. Transfer steaks to a large plate, tent with foil, and allow to rest for 10 to 15 minutes.

3. Meanwhile, transfer cast iron skillet to the hot side of grill and allow to preheat for 2 minutes. Add pepper and onion mix and cook, stirring occasionally, until vegetables are softened and beginning to char in spots, about 10 minutes. When vegetables are cooked, transfer steaks to a cutting board and pour any accumulated juices from plate into a skillet with vegetables. Toss to coat.

4. Transfer vegetables to a warm serving platter. Thinly slice the meat against the grain and transfer to platter with vegetables. Serve immediately with hot tortillas, guacamole, pico de gallo, and other condiments as desired.

We collected dozens of great heart healthy recipes for you – Here they are…

Is turmeric good for high blood pressure? Turmeric (Curcuma longa) contains a strong antioxidant called curcumin.

Curcumin is also a potent anti-inflammatory, it helps lower blood cholesterol, and it has anti-clotting properties. Curcumin helps keep blood vessels healthy by protecting cells from damage, thereby allowing a smoother flow of blood.

Curcumin can also dilate arteries. Researchers conclude that curcumin works much the same way as ginger as it inhibits the transport of calcium, which acts as a chemical messenger that tells muscle cells to contract, thereby dilating the arteries. Therefore, taking turmeric for high blood pressure, due to its active ingredient curcumin, can be a useful remedy.

Turmeric is available in liquid extracts and capsules containing the powder. Adults can take 400 to 600 mg of standardized curcumin powder 3 times daily. For extracts, take 30 to 90 drops daily. For dried cut root or dried powdered root, 1.5 to 3 grams per day are recommended.

Turmeric and blood pressure

One of the challenges with curcumin is that humans have extremely poor absorption of curcumin in the gastrointestinal tract. And so, Turmeric blood pressure remedies are not perfect.

When we take a powdered form (as capsules), the curcumin itself is not absorbed but breaks down into a number of metabolic products which are much less beneficial than the curcumin itself.

However, mixing curcumin with fish oil, coconut oil, or extra virgin olive oil dramatically increases absorption—up to seven times improvement.

If you don’t want to fool with that mixing mess and want a relatively inexpensive supplement form, use the curcumin phytosome complex supplements that are readily available. Recent research has shown that this form’s bioavailability in the human body is approximately four times better than plain curcumin.

Here is a short video on turmeric and blood pressure and other benefits:

Is Turmeric Safe?

Turmeric is safe for most people when consumed in amounts found in food. But turmeric can have side effects when taken in large doses. Some supplements contain up to 500 milligrams of turmeric extract, and their labels recommend taking four capsules per day.

High doses of turmeric can lower blood sugar or blood pressure, which means people taking diabetes or blood-pressure medication should use caution while taking turmeric supplements. People preparing for surgery should avoid turmeric supplements because turmeric can increase the risk of bleeding. Turmeric may also interfere with how the liver processes certain drugs, so it is best to consult a doctor before taking large doses of turmeric alongside medication.

Blood thinners can interact with large doses of turmeric, as can drugs that reduce blood clotting. People may experience bleeding or bruising when combining large doses of turmeric with aspirin, warfarin, antiplatelet drugs and NSAIDs, such as ibuprofen.

Turmeric also increases the blood-thinning effect of herbal remedies, including angelica, clove, Danshen, garlic, ginger, ginkgo, Panax ginseng, red clover, and willow, Ulbricht said. Other medications, such as those for reducing stomach acid and diabetes, can also have their effects affected by turmeric supplements.

Other health benefits of turmeric

Turmeric has long been known for its anti-inflammatory, antibacterial and detoxification properties, and recent studies have indicated that it is effective in treating Alzheimer’s disease.

Speak With Your Physician

When using alternative forms of treatment, it is always best to consult your physician. For example, I was in coumadin to prevent blood clots after I had major surgery. I was on them once daily for 21 days.

At the same time, I was using turmeric to decrease the inflammation in the knee joint. One afternoon I accidentally cut myself and began bleeding. We were unable to stop the bleeding for almost 30 minutes. I came to find out that taking both the coumadin and the turmeric really decreased my clotting factors. Thus stopping the bleeding took longer than usual.

So consult your physician or pharmacist to learn if there are any drug interactions before starting any alternative medicines.

Recommended recipes with Turmeric

• Amazing Cauliflower Gold
• Marrakesh Express Red Lentil Soup
• A Warm Delicious Veggie Frittata Recipe

The most requested dinner asked for by my family and friends is my vegetable curry with coconut milk.

Now, I am not one of these cooks that follows a recipe book so if you ask me about how many cups, tablespoon or teaspoon of my ingredients I could not tell you.

My recipes come out of my head and I am a total experiment cook. My cooking comes from my imagination and just a sense of what spices and ingredients to use. But that does not help you, so here is a recipe with all you need to know.

A side point. If you want to save time, you can use a pre-made curry paste instead of making the curry mix yourself. There are 3 types of curry paste. There is green, yellow, and red.

I would recommend a good yellow curry if you are starting out, unless you love spicy then red is the way to go.

Ingredients

• oil for frying you can also use the water sautéing method to cut on oil

• onions 2, halved and sliced

• garlic 2 cloves, sliced

• green chilies 3, sliced

• Sri Lankan curry powder 2 tbsp (see below)

• turmeric 1 tsp

• coconut milk 400g can

• vegetable stock 200ml

• butternut squash 200g, cubed

• cauliflower 1 small, broken into small florets

• runner beans 100g, trimmed and sliced

  curry leaves 10

• black mustard seeds 1 tsp

Sri Lankan curry powder

• coriander seeds 2 tsp

• cumin seeds 1 tsp

• star anise 1/2

• cinnamon ½ stick broken

• cloves 6

• cardamom 2 pods

• black peppercorns ½ tsp

• fennel seeds 1 tsp

• fenugreek ½ tsp

• small dried red chillis 3-5 (depending on how hot you like it)

• basmati or jasmine rice 1 tbsp

• steamed rice to serve

Instructions

1- To make the curry powder, dry-fry the spices and chili in a non-stick frying pan until fragrant and darkened a little. Tip out of the pan and cool. Add the rice to the pan and dry-fry until pale golden. Cool. Tip everything into a spice or coffee grinder and grind to a powder.

2- Heat 3 tbsp oil in a large pan. Add the onions and cook until soft and golden, about 10 minutes. Add the garlic and chili and cook for 3 minutes, then stir in 2 tbsp of the curry powder and turmeric and keep stirring until you start to smell the spices.

3- Add the coconut milk and stock and bring to a simmer. Drop in the squash, cook for 4-5 minutes, then add the cauliflower and cook for 3-4 minutes. Add the beans and cook until just tender.

4- To serve, heat another 2 tbsp of oil in a pan and fry the curry leaves and mustard seeds until they frazzle and begin to pop. Pour over the curry and serve with steamed rice.

Nutritional Information

We collected dozens of great heart healthy recipes for you – Here they are…

High Blood Pressure And Stroke

Stroke is a leading cause of death and severe, long-term disability. Most people who’ve had their first stroke also had high blood pressure (HBP or hypertension).

High blood pressure damages arteries throughout the body, creating conditions where they can burst or clog more easily. Weakened arteries in the brain, resulting from high blood pressure, put you at a much higher risk for stroke — which is why managing high blood pressure is critical to reducing your chance of having a stroke.

High blood pressure is the biggest culprit behind strokes, causing more than half of them.

Experts say 80% of strokes can be prevented. The single best way to do that is to get your blood pressure in the healthy range. That means lower than 120/80.

Healthy arteries are flexible, strong and elastic. Their inner lining is smooth so that blood flows freely, supplying vital organs and tissues with nutrients and oxygen. Hypertension gradually increases the pressure of blood flowing through your arteries. As a result, you might experience damage to your brain by way of a stroke.

High blood pressure is a huge factor, doubling or even quadrupling your stroke risk if it is not controlled. “High blood pressure is the biggest contributor to the risk of stroke in both men and women,” Dr. Rost says.

“Monitoring blood pressure and, if it is elevated, treating it, is probably the biggest difference people can make to their vascular health.” So lowering your blood pressure is the number one way you can avoid having a stroke.

My grandmother had high blood pressure that was poorly controlled. The result was that at 75 she had a massive stroke. She ended up having to live in a nursing care facility because my grandfather was unable to care for her. I share this with you because this was a result of high blood pressure. Having high blood pressure is serious. It is called the “Silent Killer” for a very good reason.

What Are The Risk Factor For High Blood Pressure?

A number of factors and variables can put you at a greater risk of developing high blood pressure (HBP or hypertension). Understanding these risk factors can help you be more aware of how likely you are to develop high blood pressure.

Common hereditary and physical risk factors for high blood pressure include:

Family history. If your parents or other close blood relatives have high blood pressure, there’s an increased chance that you’ll get it, too.

Age. The older you are, the more likely you are to get high blood pressure. As we age, our blood vessels gradually lose some of their elastic quality, which can contribute to increased blood pressure. However, children can also develop high blood pressure. Learn more about children and high blood pressure.

Gender. Until age 64, men are more likely to get high blood pressure than women are. At 65 and older, women are more likely to get high blood pressure. Learn more about women and high blood pressure.

Ethnicity. African-Americans tend to develop high blood pressure more often than people of any other racial background in the United States. It also tends to be more severe in African Americans, and some medications are less effective in treating HBP in blacks. Learn more about African-Americans and high blood pressure.

Chronic kidney disease. (CKD) HBP may occur as a result of kidney disease. And, having HBP may also cause further kidney damage.

Risk Factors You Can Modify

These are the risk factors you can change to help prevent and manage high blood pressure, including:

Lack of physical activity: Not getting enough physical activity as part of your lifestyle increases your risk of getting high blood pressure. Physical activity is great for your heart and circulatory system in general, and blood pressure is no exception. Learn more about getting regular physical activity.

An unhealthy diet, especially one high in sodium: Good nutrition from a variety of sources is critical for your health. A diet that is too high in salt consumption, as well as calories, saturated and trans fat and sugar, carries an additional risk of high blood pressure.

On the other hand, making healthy food choices can actually help lower blood pressure. Learn more about improving your diet.

Being overweight or obese: Carrying too much weight puts an extra strain on your heart and circulatory system that can cause serious health problems. It also increases your risk of cardiovascular disease, diabetes, and high blood pressure. Learn more about managing your weight.

Drinking too much alcohol: Regular, heavy use of alcohol can cause many health problems, including heart failure, stroke and an irregular heartbeat (arrhythmia).

It can cause your blood pressure to increase dramatically and can also increase your risk of cancer, obesity, alcoholism, suicide, and accidents. Learn more about alcohol, high blood pressure and the importance of moderation.

Sleep apnea: Obstructive sleep apnea may increase the risk of developing HBP and is common in people with resistant hypertension.

High cholesterol: More than half of people with HBP also have high cholesterol.

Diabetes: Most people with diabetes also develop HBP.

Smoking and tobacco use: Using tobacco can cause your blood pressure to temporarily increase and can contribute to damaged arteries. Secondhand smoke, exposure to other people’s smoke, also increases the risk of heart disease for nonsmokers. Learn more about quitting smoking.

Stress: Stress is not necessarily a bad thing in and of itself. But too much stress may contribute to increased blood pressure. Also, too much stress can encourage behaviors that increase blood pressure, such as poor diet, physical inactivity, and using tobacco or drinking alcohol more than usual.

Socioeconomic status and psychosocial stress can affect access to basic living necessities, medication, healthcare providers, and the ability to adopt healthy lifestyle changes. Learn more about managing your stress.

A Stroke Is Preventable

After considering all the information we can see that a stroke is preventable. With the majority of strokes being caused by high blood pressure, getting high blood pressure under control should be a priority.

I have spoken with many people who think that high blood pressure is “No big deal” but that is further from the truth than we like to admit. High blood pressure is the “Silent Killer” so take it seriously, it may prevent you from having a stroke.