Recommendations to Improve Eating Habits and Have a Healthy Life

As a health issue, Hypertension affects more than 20 million Mexicans, of which a significant number of people are untreated, and among those who receive treatment, many do not have controlled blood pressure levels. According to the Ministry of Health in Mexico, approximately 35,000 to 37,000 deaths from heart attacks are recorded each year. It is worth mentioning that since 1989, cardiovascular diseases have been the leading cause of death in Mexico. Additionally, specialists indicate that the increase in longevity, combined with poor habits and customs among the population, with greater sedentary lifestyles, smoking, alcoholism, and the consumption of fast foods, has contributed to the more frequent occurrence of Hypertension, Dyslipidemia, diabetes, and Obesity as serious risk factors. Basic Recommendations to Save Your Life Cook food without salt and do not put the salt shaker on the table. Eat in moderation and try to avoid consuming harmful foods. Prefer the consumption of healthy foods such as vegetables, fish, dairy, whole grains, legumes, and seeds. To enhance the flavor of foods, season them using: herbs, garlic and onion, spices, and lemon juice. Check food labels and ensure they contain: Sodium should be < 100 – 140 mg/serving. Limit alcohol consumption to no more than 2 drinks per day (2oz of beer, 10 oz of wine, or 3-8 oz of whiskey): 2 glasses for men and 1 for women or people of low weight, as it increases blood pressure by at least 3mmHg. Stop smoking (as nicotine and secondary smoke products interfere with the onset and progression of atherosclerosis, damaging the arteries of the brain and heart). The risk of developing HTN is 2 to 6 times higher in individuals with overweight (a BMI greater than 27) than in normal weight individuals. Excess abdominal fat is associated with a higher risk of hypertension. A higher level of physical activity results in a decrease in systolic and diastolic pressure by 6 to 7mmHg. Cooking Recipes Here are some healthy cooking recipes to help you maintain a healthy life. Take note. (We recommend clicking on the recipe title for more details) Indian Chicken Korma This chicken is very typical in India, the sauce is delicious and is served with basmati rice. Chicken with Cilantro, Avocado, and Lemon A light, quick, and flavorful recipe for chicken breasts. It has less than 300 calories per serving. Fluffy Angel Cake Angel cake, known in the United States as Angel Cake, was very popular during the 19th century. It is said to be the cake of angels due to its soft and fluffy texture. Salmon with Mango Pico de Gallo A delicious way to prepare salmon with a tropical pico de gallo made with jicama, mango, cilantro, lemon, and tomatoes. Green Salad with Strawberries A delicious and fresh recipe for green lettuce with strawberries and a strawberry balsamic vinaigrette.