Fit Bongz

~Back to the defaults again~ 🔥😎

A great breakfast option filled with essential nutrients. All you need to prepare your body for the day. Rich & calorie dense just to meet the need after a fasting window if you're on Intermittent Fasting (IF) ✨

▪️Poached eggs & Home-made Peanut butter to provide the necessary 'Good Fats' & 'Protein'.

▪️Sattu shake/ Oats shake ,again for the 'Proteins' , 'Complex Carbs' & 'Fibers'.

▪️A Few Almonds -- One of the best, if not the best source of 'Healthy Fats'.

▪️A Couple of Dates -- Mainly for the 'Potassium' & 'Fiber' it brings to the table. Tastes delicious too ;)

▪️TOTAL CALORIES - 590

Sattu- 96.9 calories
Peanut butter- 90.9 calories
Almonds- 31.4 calories
Dates- 228.2 Calories
Poached eggs- 143 calories

▪️MACRO NUTRIENTS & FIBER -

Protein- 25.4 gms
Fats- 21.7 gms
Carbs- 73.4 gms
Fiber- 8.3 gms


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Now that we already know about Hypertension & Dash Diet ,many of you will be confused about exactly which food items to eat in order to keep high blood pressure in check. So here in the 'Third & Last part of Hypertension series' we will be going through such eatables & some specific supplements that you can use to combat hypertension. If that sounds like your thing, lets dive straight in..

🔥Foods:
There are specific foods that you can combine with your daily diet to see positive results. These are -

1. Yogurt 🥛:
Yogurt is a complete superfood and needs to be a part of your healthy diet. Not only it is versatile, it is also full of health benefits. It is rich in calcium & low in fat. Two essential component when it comes to lowering blood pressure. When buying yogurt make sure there's no added sugar.

2. Leafy Vegetables 🥗:
Potassium is a vital micro-nutrient in fighting blood pressure. It helps your kidneys get rid of more sodium through your urine. This in turn lowers your blood pressure. There are many leafy vegetables full of potassium such as lettuce, spinach etc.

3. Bananas🍌:
Bananas are also a super source of potassium. They have a controversial fan base though. Some people like it ,some don't.
However, If you are looking to lower your numbers these are surely gonna help you. Consider taking them as a snack in the evening or add them in breakfast cereals.

4. Oatmeal🌾:
Talking of breakfasts..You just can't ignore oatmeal when it comes to long term health. It's a great source of complex carbohydrate which is high in fiber, & has negligible amount of fat & sodium. You couldn't ask for more in your battle against hypertension,could you..?

5. Garlic🔥:
We've talked about the goodness of garlic in a previous post. This superfood also seems to have magical powers in lowering the BP. It increases the amount of nitric oxide in the body. Nitric oxide helps promote vasodilation, or the widening of arteries, to reduce blood pressure.

⚡Supplements:
Though there are many supplements available in the market,but we think there are few of them backed by science & just makes more sense. They are -

1. Whey Protein:
This protein complex derived from milk may have several health benefits, in addition to possibly lowering blood pressure.

2. Omega-3 fatty acid:
Adding omega-3 polyunsaturated fatty acids or fish oil to your diet can have many benefits including lowering of blood pressure.

3. L-citrulline:
Oral L-citrulline is a precursor to L-arginine in the body, a building block of protein, which may lower blood pressure through vasodilation.

A battle against the hypertension can be really challenging for the body & the mind. That makes it even more important & practical that you choose the food you eat smartly. You can Include the foods & supplements we mentioned above in your everyday diet & you'll surely see some visible drop in the BP numbers (systolic & diastolic). Do give it a share if that was helpful😊

With that being said..
stay fit,stay healthy & Always remember..
'Fitter বাঙালি, Greater বাঙালি।' ❤️