First of all, we must understand what hypertension is. It can be highlighted as a symptom of high blood pressure in the body. Basically, blood pressure is a measurement of the force exerted against the walls of the arteries as the heart pumps blood throughout the body. Likewise, blood pressure readings are generally given as two numbers. For example, 120 over 80 (written as 120/80 mmHg). One or both of these numbers may be too high. There are many factors that cause hypertension, such as:

• - How much water and salt one has in the body
• - The state of the kidneys, the nervous system, or the blood vessels
• - The levels of different hormones in the body

Most likely, you will be told that your blood pressure is too high as you age. This is because your blood vessels become stiffer with age. When this happens, your blood pressure increases. It is important to understand that high blood pressure increases the likelihood of having a stroke, a heart attack, heart failure, kidney disease, and early death. Additionally, it is important to understand that you are at a higher risk of having high blood pressure if:

• - You are obese.
• - You are frequently stressed or anxious.
• - You consume too much alcohol (more than one drink a day for women and more than two for men).
• - You eat too much salt in your diet.
• - You have a family history of high blood pressure.
• - You have diabetes.
• - You smoke.

Diet According to the above, it is necessary to follow a balanced diet with a decrease in sodium (regardless of whether you have hypertension or not). The idea is to regulate or control it if you already have it or to prevent it. Everything also goes hand in hand with a daily exercise regimen, at least 30 minutes a day. Some dietary recommendations are:

• - Achieve or maintain a healthy weight through adequate calorie intake.
• - Eliminate table salt (regular, sea, iodized) and salt when cooking food.
• - Reduce the consumption of saturated fats and cholesterol as a cardiovascular prevention factor.
• - Choose leaner meats and remove visible fat before cooking: chicken, turkey (without skin), rabbit, horse, loin, lean beef, beef tenderloin, veal, or pork; and degrease meat or poultry broths cold.
• - Increase the weekly consumption of fresh fish to about four servings.
• - 4 to 6 eggs per week are allowed (if there is no medical contraindication).
• - Marinate dishes with vegetable oils (olive, sunflower) better than with butter or margarine, adding them to food after cooking to avoid excess fat and cholesterol.

Cooking Recipes

Some recipes and cooking tips for hypertensive individuals are the ones you will see below. Take note. (It is important to click on the recipe title to see more preparation details for it) Green Salad with Mint and Lemon Dressing. This fresh salad is ideal for a warm spring or summer day. The acidity of the lemon, the freshness of the mint, and the sweetness of Splenda Granulated Zero Calorie Sweetener achieve the ideal balance that brings vegetables to life. Pear Salad. PAM helps you control the amount of fat when cooking your everyday dishes. Preparing this recipe with PAM will leave your dish with 30% fewer calories and 65% less fat than if you had prepared it with conventional liquid oil. Cottage Cheese and Radish Salad. A delicious and simple salad, low in fat and rich in vitamin C and potassium. Caprese Salad. Tomato and mozzarella cheese salad with basil. Tasty and fresh. Cucumber and Salmon Salad. A fresh cucumber and salmon salad with a plating to impress. Grilled Salmon. The touch of cooking with charcoal will give the fish a delicious flavor and fill your dish with aromas. Stuffed Poblano Pepper with Citrus Shrimp. A unique recipe that will leave you with a good taste, you will impress your guests. Lemon Fish Fillet. Light and easy to make. Tuna with Onion Cream and Panela Cheese. A delicious combination that you won't be able to resist.  

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