DINNER DIET

The Good Dinner Diet Chapatti, veggies and dal are an ideal meal. Soup, salad, Wholegrain bread and tofu are a  good option. You can have a healthy helping of beans such as lentils, black beans, chickpeas, black eyed peas, kidney beans, fava beans, and lima beans. Frozen corn, peas, and other vegetables can be added to a recipe. DINNER DONTS Avoid sugary drinks. One 12 - oz soda has about 10 teaspoons of sugar in it ! Try water with lemon or a splash of fruit juice. Trans fats are found in vegetable shortenings, some margarines, fried foods, Also avoid processed foods made with partially hydrogenated vegetable oils. Say a big no to desserts!

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HEALING HYPERTENSION

Change your lifestyle to reverse the negative effects of hypertension Hypertension is the medical term for high blood pressure. A BP  reading of 120/80 is considered normal and anything higher than this is either pre-hypertension or hypertension. CAUSES It is believed that both genes and environment play important roles. Up to 40 per cent of young hypertensives have a family history of BP.  Urban lifestyle - odd hours at office, nightshift jobs and lack of or inadequate sleep - also plays a role. Other reasons include substance abuse - cigarette smoking, cocaine addiction, alcohol consumption - increase in stress levels, lack of exercise leading to an increased risk of diabetes mellitus, lack of sunlight ( low Vitamin D levels ), neighbourhood pollutants and psycho - social problems. WHAT SHOULD ONE DO ? Regular monitored exercise Outdoor games Regular doses of Vitamin D through sunbathing High - fibre diet with lots of fruits and vegetables  Quit smoking Low alcohol intake Sound night sleep Healthy, compatible married life Identify family history and seek expert opinion Identify and treat diabetes Avoid weight gain

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