3 Prescription DASH Diet to Lower Blood Pressure and Cholesterol

Hypertension (high blood pressure) and heart disease can actually be controlled by eating healthy foods. Implementing a healthy diet everyday can also trigger you to eat healthy food more routinely and become a habit in the end.

Well, to help maximize the prevention of risk of heart disease and hypertension that can be present at any time. It’s good you try to follow healthy diet from DASH diet. What is a DASH diet? Is DASH diet recipe easy and can be tried at home?

What is a DASH diet?
The DASH diet is short for Dietary Approaches to Stop Hypertension. This is a healthy diet that is believed to help reduce blood pressure and high cholesterol.

This DASH diet is the same as any other healthy diet. This diet has certain advantages. In addition to lowering blood pressure, this diet is also to reduce the risk of heart disease, stroke, and cancer. This diet can help you achieve and maintain a healthy weight without any specific dietary restrictions.

When you follow the DASH diet, you will eat more fruits and vegetables, combined with low-fat dairy foods, lean meats, poultry, fish, nuts, and seeds.

The DASH diet focuses on fats and cholesterol that are low in saturated fats, has some protein and is rich in vitamins, minerals, and fiber. If you want to try a healthy lifestyle from a DASH diet, let’s try with some of these simple DASH diet recipes.

DASH diet recipes for everyday

1. Chocolate smoothie with banana and avocado for breakfast

Materials needed:

2 cups vanilla soy milk flavor (or plain)
½ slice of avocado flesh
1 medium banana, peeled
¼ cup unsweetened chocolate powder
2 teaspoons sugar (can be replaced stevia)

How to make:

Combine all the ingredients above into the blender. Blend until smooth and serve as soon as possible as a healthy and fast breakfast.

2. Chicken Salad for lunch

Materials needed:

1 teaspoon of pepper and salt
3 tsp fish sauce
4 ounces chicken breast without skin and bone
1 mixed bowl of lettuce, tomato, peas, cabbage, apple slices, cucumber, and carrots

How to make:

  1. First, baluri chicken breast with pepper and salt.
  2. Bake for 15-20 minutes with a temperature of 80 degrees Celsius.
  3. Make salad dough with vegetables that have been cleaned and stirred into one.
  4. Do not forget to also mix the fish sauce to add flavor.
  5. Afterwards, place the roasted chicken breast toppings on top of it. Easy healthy salad is ready to be enjoyed.

3. Broccoli grilled for dinner

Materials needed:

500 grams of large broccoli stems, cut into 5 cm
4 tablespoons olive oil, divided
1/2 teaspoon of salt, pepper, and chili powder
1/4 tsp freshly ground black pepper
4 cloves of garlic, peeled and minced

How to make:

  1. First, heat the oven to 230 degrees Celsius.
  2. Prepare a large bowl, then provide broccoli that has been peeled and washed clean.
  3. Stir in broccoli with 3 tablespoons of olive oil, sprinkle with salt, pepper, pepper, and chilli.
  4. Bake broccoli for 15 minutes.
  5. Afterwards, remove and sprinkle broccoli with chopped garlic.
  6. Bake again broccoli dough for 10 minutes.
  7. Broccoli is ready for dinner.

Alternative ways to make broccoli roasted without oven:

  1. Heat nonstick teflon over medium heat.
  2. Enter the broccoli that has been brewed with olive oil and seasoning.
  3. Stir in teflon until slightly cooked, then sprinkle chopped garlic.
  4. Mix all ingredients in teflon until evenly and turn off the fire when it is cooked.
  5. Broccoli ready to serve.

6 Interesting Facts About Calories You May Not Know Before

Calories are often labeled bad by society. In fact, the human body needs calories to survive. Without calories, you will not have the energy to move. Gradually all the vital organs of the body will fail to function. In addition to playing an important role for human survival, here are some interesting facts about food calories and human body that you may never know before.

Food calories from each source of nutrients differ in value
There are three major sources of nutrients that are needed in large quantities by the body to produce calories, namely carbohydrates, proteins, and fats.

Well, each of these sources of nutrients turned out to have a different calorie content per gram. One gram of fat contains 9 calories. One gram of carbohydrate and one gram of protein contains 4 calories.

Fat contains more calories than other nutrients. That’s why, excessive fat intake will more easily accumulate calories in the body.

The label “0 calories” does not mean that there really is no calorie
In the guidelines for inclusion of nutritional food label information from the Food and Drug Supervisory Agency, a product that lists 0 (zero) calories does not mean that it does not contain any calories at all.

Food products containing less than 5 calories are common to be written as “total energy of 0 calories” in the nutritional information label on the packaging.

The body keeps burning calories even if you are no activity
We often assume that the body can only burn the excess calories by exercising. But when we do not move any, for example when sitting blank and during sleep at night, the body still working to burn calories.

Because the body still needs energy to perform various vital activities such as breathing, heart beat, blood flow, producing electrical signals to connect every nerve in the body, and all other body processes that do not need to be moved consciously.

The number of calories burned automatically is called the BMR (Basal Metabolic Rate). The number of calories burned through BMR can be different for each person, depending on age, weight, sex, and body composition.

So even if you’re silent, your body will definitely not stop to keep you alive.

Reducing excessive caloric intake of food actually thwart your diet
Reported on the Everyday Health page, Kimberly Lummus, MS, RD a dietetician from the Austin Dietetic Association explained that when you deliberately cut your caloric intake on a large scale, the body will go into “starvation mode”.

The body reads the lack of food intake as a threat. As a result, the body will save energy by reducing the number of calories burned. The body will also prefer to use energy from the muscles so that muscle mass is down. As a result, your metabolism also slowed down. In this phase also the body will start to store fat to keep the energy reserves stored in the body.

This is why people who are on a calorie diet are overweight, their weight will go down a lot or not down.

The most effective way to lose weight is actually to regulate your calorie intake wisely. ideally, subtract your food calories while dieting just less than your initial calorie. Do not let yourself hunger for hunger.

The amount of calorie burning on exercise is not as accurate as you think
Sporting devices such as treadmills, stair-claimbers, elliptical electric bikes, fitness trackers, and other tools that show calorie burning rates are not as accurate as you think.

A 2010 study from the University of San Francisco states that the measurement of calorie burning on sports machines can be 20% much larger than it should be, and probably even more.

For example, if written on your sports machine has burned 200 calories it means you probably do not burn that much, but only about 160 calories.

Snacks are not really light calories
Snacking calories can exceed your primary food calories if you do not eat the nutritional information listed on the label, or eat too much.

Usually the portion of a snack meal about 200 calories or 10-15% of caloric needs a day. Unconsciously, because of its small shape, it seems addictive sometimes people do not realize that the snack is eaten beyond the required limit.

Snacks can be of any kind, like in-packed cakes, or traditional pastries that you find so much.

4 Natural ingredients for treating urinary tract infections at home

Urinary tract infections are susceptible to women. In addition to causing a burning or burning sensation during urination, a poorly treated infection can cause fever to pelvic pain. This condition will continue to grow worse if left unchecked. Ideally, the best urinary tract infection drug is the antibiotic prescribed by your doctor. However, some natural ingredients that may already exist in your kitchen can help the recovery process without side effects. Anything?

List of natural urinary tract infections
Here are some natural ingredients that can be used as natural urinary tract infections to speed up the process of recovery of your condition:

Although you may rarely hear the name, asparagus is commonly used as a natural alternative to urinary tract infections in various parts of the world. Quoted from Live Strong, a study published in the African Journal of Traditional, Complementary and Alternative Medicine in 2008 reported that the active ingredient content in asparagus acts as an antibacterial that works against the bacteria that cause urinary tract infections. The study also found that asparagus root helps boost the immune system.

You can try asparagus by processing it into juice or as a vegetable side dish.

Parsley leaf
The benefits of asparagus above are even found to double when combined with parsley leaf. Both work to reduce swelling in the urinary tract and improve its function by reducing free radicals that cause inflammation and cell damage.

Taken alone, this leaf serves as a diuretic that can increase the amount of urine that allows bacteria to escape from the urinary tract. You can use fresh parsley or dried parsley mixed with water and heated. Let stand for six to ten minutes, then strain the leaves and drink the water stew.

Fermented foods
A study published in the Indian Journal of Urology that good bacteria in the intestine can help combat the infectious bacteria that cause infection. To multiply good bacterial colonies, consume probiotic foods, such as yogurt, kefir, kimchi, or cheese.

Fruit berries, apples, or peaches
Berries, apples, or peaches contain a type of healthy sugar called d-mannose. D-mannose helps double the good bacteria colonies in the body to fight the infectious bacteria that cause the infection.

The human body is actually capable of producing its own natural sugar, but the amount is not sufficient as a drug urinary tract infections. Because most doses of mannose dose quickly removed by urine. Then you have to get it through food intake.

Remember: Before using herbal medicines or supplements as urinary tract infections, you should consult your doctor first to find a safe dose for you.

5 The Right Solution Makes You Easily Tired During Menstruation

By or before menstruation, most women experience PMS (premenstrual syndrome). STDs can cause symptoms of abdominal cramps or unbearable headaches. Especially if you also feel easily tired, this will certainly disrupt your activities. There are several ways to overcome fatigue during menstruation so you can return to normal activities. Here are the tips.

Tips to overcome tired during menstruation
1. Improve your diet
Eating several times a day with a slightly more recommended portion compared to eating only three times a day with a large portion. Eating more often will keep your energy at a stable level. Meanwhile, if you let the body not get food intake in a long time, you will more easily tired.

Set your diet to be more orderly and healthy. Add a protein source to your diet every day. Protein works to increase energy so you feel more energized throughout the day.

In addition, taking multivitamin supplements can also help overcome fatigue during menstruation. Due to lack of nutrients will make you feel tired, especially during menstruation. However, consult your doctor before you use any supplements, including vitamin supplements.

Reducing the consumption of processed foods containing high sugar and salt is also important. In addition, increase the intake of fruits and vegetables because it contains many nutrients that can increase your energy.

2. Drinking water
If you lack fluid in your body, you will become dehydrated. This makes the heart must work harder to keep oxygen and nutrients moving throughout the circulatory system. Lack of blood can lead to a lack of oxygen carried throughout the body. It makes you tired and sleepy.

Meet your water needs in a day. In general, everyone is encouraged to drink 8 glasses of water a day or about 2 liters. The dosage has been able to meet the water needs in the body. However, it is best to drink water every time you feel thirsty.

3. Avoid drinks containing caffeine and alcohol
During menstruation, should avoid drinking alcoholic beverages as well as containing caffeine such as coffee, tea, energy drinks, and soft drinks. Alcoholic beverages and caffeine can make it hard to sleep well through the night, making you feel tired the next day.

4. Sport
Exercise every day does not have to be heavy-weight, really. Walking about 30 minutes can be a choice of light and easy exercise for you to do. Exercise will keep your body moving, giving you a boost of energy and allowing you to sleep more soundly at night.

5. Calcium in the body
Consuming 1,300 milligrams of calcium per day can help reduce or prevent PMS symptoms, including fatigue. Calcium can be obtained from cow’s milk and its derivative products (yogurt or cheese); vegetables such as spinach, broccoli, and cabbage; to fish such as sardines and salmon.

If you want to take calcium supplements, first ask your doctor if it is necessary and how many doses. The reason, excess calcium can harm the body.