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High blood pressure is a frightening disease because it has few symptoms yet puts people at great risk of heart disease or stroke. Huge numbers of people have been diagnosed (up to 75 million in the United States alone) but many more have hypertension and don’t know it. High blood pressure is quite manageable with diet and lifestyle changes, so don’t despair if you have been given (or even just suspect) this diagnosis. Stick with us to learn what you need to do to continue living your best life for many years to come.

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Avoid Sugar and Salt

Sorry, but these two tasty food enhancers are major factors in hypertension. You will need to limit your intake of sugar and salt, but that doesn’t mean you have to eat only bland food for the rest of your life. In general, a healthy person should not consume more than 2,300 milligrams of sodium per day. When it comes to sugar, the main concern is avoiding “added” sugar. Our bodies need sugar to function properly, but most of it should come from sources like whole fruit rather than candy or even juice. The American Heart Association recommends a daily intake of added sugar no higher than 37.5 grams (9 teaspoons) for men and 25 grams (6 teaspoons) for women.

1. Canned Beans

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Canned vegetables, especially beans, are high in sodium because it is used to extend shelf life. Beans that you buy dry and then soak and cook are actually a very healthy meal choice due to their protein, fiber, and anti-inflammatory nutrients. Adding beans to your meal can help keep your blood sugar steady, too. If you must eat canned beans, you can remove up to 41% of the sodium content by rinsing them in a colander before preparing.

2. Premade Soups

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You may be shocked to find out how much sodium is in many varieties of premade soup. It helps to bring out the flavor of noodles and vegetables that were cooked a long time ago, as well as aids in preservation. The sodium in soup also concentrates when it is cooked and some of the water boils off. Luckily, soup is pretty easy to make at home and it tastes better, too. If you’re really pressed for time, look for canned or bottled soups that are labeled as “low sodium” or “reduced salt.” Don’t forget to really read the label, though. The salt may be reduced from that product’s regular recipe, but maybe not enough for people with high blood pressure.

3. Cooked Tomato Products

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Have you ever noticed how different home grown tomatoes taste than the ones you buy at the ? That’s because tomatoes grown on a huge scale are typically modified to be firmer so that they can remain unbruised throughout picking, shipping, and stacking on the shelf. This also makes them quite bland. That’s why canned and jarred tomato products need so much sodium to make your sauce, ketchup, and paste palatable. Making tomato-based foods and condiments at home with quality tomatoes is actually quite easy and you can enjoy the flavor you crave with a fraction of the salt.

4. Packaged and Processed Meats

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Packaged meats including hot dogs, bacon, sausage, and lunch meat also rely on sodium to preserve the product for a long time. So not only are you getting food loaded with salt and preservatives, you are sacrificing the health benefits of eating fresh food. Red meat is considered more dangerous to health than white meat, but even packaged chicken and turkey have too much sodium. Instead, buy your meat straight from a butcher to get a fresh product that hasn’t been soaked in a giant vat of saltwater.

5. Frozen Meals

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Did you know that the food in frozen meals may have been cooked up to a year before you actually eat it? A massive amount of salt is used to make sure the meal still tastes mostly like food by the time you eat it. Some brands do use high quality, low sodium recipes, but you will have to pay more. Another option is to prepare several servings of your favorite meals and freeze them yourself in single-serving containers.

High Sugar Foods to Avoid

1. Candy

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You knew already that candy is nothing but sugar and empty calories, but it’s still a bummer for those of us with a sweet tooth. To get your hypertension under control, or simply to live a healthier life, train your taste buds to find satiety in the natural sugars contained in whole fruit. Bananas are an especially good choice because of their potassium content – potassium helps to regulate blood pressure. When you really need a splurge, opt for one small piece of dark chocolate to keep the added sugars down.

2. Soft Drinks

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Just one soda per day can push you over your daily recommended limit of added sugars, yet because you drink rather than eat them, they don’t make you feel full or satisfied. And while caffeinated soda boosts your energy and vitality upon consumption, that feeling is very short lived and leaves you even worse off after the inevitable sugar crash. It is better to get your caffeine from lightly sweetened tea or coffee. If it’s simply refreshment you crave, try some sparkling water with a splash of fruit juice or a sprig of mint.

3. Pastries

10 FOODS TO AVOID THAT CAUSE HIGH BLOOD PRESSURE donut 522444 1920

Cookies, cakes, donuts, and other baked goodies can certainly be a hard habit to break, but they are simply loaded with sugar and fat. However, you may still be able to enjoy pastries in moderation. When eating out, share one dessert with the whole table. When you cook at home, you can make use of a sugar substitute such as applesauce, dates, or Stevia. Other healthier substitutes for sugar include pure maple syrup, raw honey, and coconut sugar. These are lower on the glycemic scale and also deliver important antioxidants, electrolytes, and nutrients.

4. Sauces

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Unfortunately it’s not just tomato sauces that are high in sugar and sodium. Most bottled sauces, dressings, and condiments are loaded with sugar no matter their base. It is important to read labels on these products, and be aware that anything marked “low sugar” may have more sodium to compensate. We encourage you to get creative at home. Fresh herbs, garlic, and olive oil may just leave you more satisfied than any bottled topping.

5. Alcohol

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Conclusion

There is very little health value in alcohol in general, but it can be especially bad for people with high blood pressure. First, alcohol may be high in sugar itself or mixed with sugary beverages. Second, drinking too much causes dehydration and is linked to weight gain, both of which are risk factors for hypertension. And finally, drinking more than three alcoholic beverages in a sitting will spike your blood pressure on the spot. You probably don’t need to avoid alcohol entirely, but try to choose lower sugar options and stick with just one a day.

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The bad news is that reducing the amount of sugar and salt in your diet will require some extra effort. Preparing meals fresh at home is the best way to control your intake, but you can still use some packaged products as long as you get good at reading labels. It will take some time to retrain your taste buds, but after awhile, you will start to gain an appreciation of the nuanced flavors in foods that aren’t dominated by sugar and salt. That’s the good news – not only will your hypertension be kept in check, you will likely soon find that you don’t even miss foods with unhealthy levels of sugar and salt.

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Abass Sulaiman Adegoke, well known as Adegoke is a student of Federal Polytechnic Ede studying Civil Engineering, He is a media enthusiast, loves traveling, and has a special interest in personal development.

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VIDEO: LEARN HOW TO COOK NIGERIAN FRIED RICE

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VIDEO: LEARN HOW TO COOK NIGERIAN FRIED RICE nigerian fried rice2

Nigerian Fried Rice must be the best thing that happened to birthday parties, weddings, street parties, picnics, special events and occasions.

How to Cook Nigerian Fried Rice

It is so easy to prepare that you can even cook it every weekend in your own home. Eat the Nigerian Fried Rice with Moi Moi, Nigerian Salad or Coleslaw
and you will feel like you are in paradise island. Are you ready to go on the Nigerian fried rice cooking spree?

classic nigerian fried rice  VIDEO: LEARN HOW TO COOK NIGERIAN FRIED RICE nigerian fried rice

Ingredients

  • 3¾ cups (750g) long grain parboiled rice
  • Vegetable Oil
  • Chicken (whole chicken or chicken drumsticks)
  • 100g cow liver
  • 1 tablespoon Nigerian curry powder (NOT Indian Curry)
  • ½ cup green beans
  • 3 carrots
  • Salt (to taste)
  • 3 onions
  • 3 stock/boullion cubes
  • 1 tablespoon thyme

Before you cook the Fried Rice

Wash all the vegetables to be used in cooking the fried rice. Scrape and cut the carrots into tiny cubes. Cut the green beans into small pieces of about 0.7cm long. Soak these 2 vegetables separately in hot water for about 5 minutes and drain. Cut 1 bulb of onion. Set all these aside.

Cut the vegetables

Image result for NIGERIAN fried rice  VIDEO: LEARN HOW TO COOK NIGERIAN FRIED RICE vllkyt7j8dauaen9o

Cut the Vegetables

Prepare the liver and chicken

  1. Cook the cow liver till done and cut into tiny pieces. To save time and energy, you can cook the liver with the chicken as I did in the video below.
  2. Cut the whole chicken into pieces and cook with the Knorr cubes, thyme and 2 bulbs of onions (chopped). When done, grill in an oven or deepfry with vegetable oil. This gives it a golden look which is more presentable especially when you are entertaining guests.

Cooking Directions

  1. Parboil the rice:  A well parboiled rice ensures that the grains of the rice will not stick together when the rice is done. Rinse the parboiled rice with cold water and put in a sieve so all the water drains out.
  2. Pour the chicken stock into a sieve to remove all traces of onions, thyme etc used in cooking the chicken. Pour the stock into a pot and set to boil. Once the water boils, add the parboiled rice. Also, add 1 tablespoon of plain yellow curry powder, then add salt to taste. The plain yellow curry powder is merely for colouring so should not contain chilli.
  3. The water level should be slightly less than the level of the rice; at most it should be at the same level as the rice. This is to ensure that all the water dries up by the time the rice is cooked and that the rice is not over cooked. This is the quantity of water that will cook the rice and the grains will not stick together. Stir the contents; cover the pot and leave to cook on medium heat. This way the rice does not burn before the water dries up.
  4. Once the water has dried up, the rice should be cooked perfectly. Perfect fried rice is one that the grains are separated from one another, resistant to the bite but not hard.
  5. Now, transfer the rice to a casserole dish or another pot to help cool it down quickly. Again, this is essential to keep the grains from sticking to each other. If left in the original hot pot, the rice will continue to cook and eventually stick together.At this point, it is advisable to divide the vegetables into say 4, 5 or even 6 equal parts. The rice will be fried in batches so this number depends on the quantity of rice you can comfortably fry in the pan or pot. Also, divide the cooked rice and the diced cow liver into the same number of equal parts.
  6. Now pour a small amount of vegetable oil into a frying pan. This quantity of oil should be such that it would be absorbed by 1 part of the cooked rice and 1 part each of the vegetables. When the oil is hot, add 1 part of diced onions and stir for 10 seconds, followed by 1 part of diced cow liver, one part each of the diced vegetables, then 1 part of cooked rice.
  7. Add more salt if necessary. More curry powder may also be added at this stage if you need to touch up on the colour. Stir till all the ingredients have mixed well and transfer to a dry pot. Repeat this for the remaining batches of the ingredients.

Watch video on how to prepare Naija Jollof Rice below:

The fried rice is ready. Serve with fried chicken.

Related image  VIDEO: LEARN HOW TO COOK NIGERIAN FRIED RICE 20131216 105109 1

VERY IMPORTANT:
Nigerian Fried Rice can go bad very quickly. You can avoid this by spreading it to cool then refrigerate immediately. Otherwise, eat it once you finish preparing it. If you want to serve it at a party, please cook it very close to the serving time, if not, it will go bad! If refrigerated, it can last for 48 hours without loosing its taste.

Credit: allnigerianrecipes.com

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Happy Birthday to QUEEN OLUWABUNMI OSUNBIYI October 10th (Read 10 Appealing facts about a girls Born in October here)

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HAPPY BIRTHDAY TO QUEEN OLUWABUNMI OSUNBIYIOCTOBER BORN ANGEL, the day you are born was a blessing to the world, remember your day and feel so glad, to see a beautiful, intelligent being added one, we celebrate you.

MORE PICS OF THE CELEBRANT

Happy Birthday to QUEEN OLUWABUNMI OSUNBIYI October 10th (Read 10 Appealing facts about a girls Born in October here) IMG 20190930 WA0022 200x300

Happy Birthday to QUEEN OLUWABUNMI OSUNBIYI October 10th (Read 10 Appealing facts about a girls Born in October here) IMG 20190930 WA0023 200x300

Happy Birthday to QUEEN OLUWABUNMI OSUNBIYI October 10th (Read 10 Appealing facts about a girls Born in October here) IMG 20190930 WA0024 300x200

Happy Birthday to QUEEN OLUWABUNMI OSUNBIYI October 10th (Read 10 Appealing facts about a girls Born in October here) IMG 20190930 WA0025 200x300Happy Birthday to QUEEN OLUWABUNMI OSUNBIYI October 10th (Read 10 Appealing facts about a girls Born in October here) IMG 20190930 WA0026 200x300Happy Birthday to QUEEN OLUWABUNMI OSUNBIYI October 10th (Read 10 Appealing facts about a girls Born in October here) IMG 20190930 WA0020 200x300

ABOUT QUEEN OLA & OCTOBER BORN GIRLS

October born girls charisma, as well as attractive and magnetic personality, gain them many admirers and you need to think twice before you contradict them. People born in October are very self-sufficient, and you can just envy their personality. Here are some Appealing facts about girls Born in October: You have two birthstones–opals and tourmaline. It asserted a gem would crack if worn by someone not born in October! A girl born in October have maintained an excellent balance around them and knew how to undertake things diplomatically. They are the ones who infrequently get into heated discussions and are the people who endure wild parties easily. It is their serenity and their resolve that makes them great thinkers be it regarding anything.

Characteristics of October born people


1) There is no limit to their intelligence

Happy Birthday to QUEEN OLUWABUNMI OSUNBIYI October 10th (Read 10 Appealing facts about a girls Born in October here) Emotional

They will always have a solution to no concern what question you put up to them. Their patience in the worst of solutions and get out of situations easily.

2) Their balanced approach makes them the best jury.

Happy Birthday to QUEEN OLUWABUNMI OSUNBIYI October 10th (Read 10 Appealing facts about a girls Born in October here) women com

 

3) They are born with a charm that attracts everyone

Happy Birthday to QUEEN OLUWABUNMI OSUNBIYI October 10th (Read 10 Appealing facts about a girls Born in October here) women

Apart from all that brain, they are impressive on the people exterior as well. They quickly win over people with their charismatic aura. They can easily manipulate people and get them to look their eyesight. It is their deep and intellectual mix that makes them the best personalities.

4) They are die-hard Romantics 😉  Happy Birthday to QUEEN OLUWABUNMI OSUNBIYI October 10th (Read 10 Appealing facts about a girls Born in October here) 1f609

Happy Birthday to QUEEN OLUWABUNMI OSUNBIYI October 10th (Read 10 Appealing facts about a girls Born in October here) love couple acchajee

Even though they are born in autumn, but they are romantics. There cannot be a more suitable soul mate regarding having those aww moments. Not just their relationships. They are passionate about everything they do.

5) They do grasp some brain tricks that make them private people

Happy Birthday to QUEEN OLUWABUNMI OSUNBIYI October 10th (Read 10 Appealing facts about a girls Born in October here) article 2518327 19DABBA700000578 251 306x465

Well, they are not intelligent, but you cannot mislead them. They will never go behind their way into selfish activities just to get their done. They care about other’s emotions.

 

6) They have a solution to every problem- 

Happy Birthday to QUEEN OLUWABUNMI OSUNBIYI October 10th (Read 10 Appealing facts about a girls Born in October here) fotolia

Name your problem, and they will be ready to jump around the corner with a solution. Their high thinking powers and their balance gives then an outstanding ability to solve problems. They are the best friends that you can approach to solve your problems no matter how complicated it is.

7) They are quite the luxuries people but at their expense

Happy Birthday to QUEEN OLUWABUNMI OSUNBIYI October 10th (Read 10 Appealing facts about a girls Born in October here) in the car

Oh, they do enjoy the materialist sympathies of the world. They will love a modern car and a huge apartment, but they are amenable to buy all that only at their expense.

 

8) They can be annoyingly lazy sometimes

Happy Birthday to QUEEN OLUWABUNMI OSUNBIYI October 10th (Read 10 Appealing facts about a girls Born in October here) prachi 2

Assured they are great people to be around, but you will be agitated to see their lazy attitude. They mood executes them to choose up the to-do things in a weird manner. Well, seldom their laid back attitude can be a great thing.

9) Excellent at Interactions-

Happy Birthday to QUEEN OLUWABUNMI OSUNBIYI October 10th (Read 10 Appealing facts about a girls Born in October here) interaction

They communicate with people quickly with their incredible perspective they make people feel very satisfactory in their company and easily impress people with their speeches. ( In short Logo ko ache se sambal lete hai.)

10) They are quite moody and the spoilt brats

Happy Birthday to QUEEN OLUWABUNMI OSUNBIYI October 10th (Read 10 Appealing facts about a girls Born in October here) moody image

You might be shocked to see how Moody October born can sometimes be. They will not do something unless they are strong willed about. You cannot get them to relinquish. You don’t want to ask favors to an October born when they are not in a good mood because they will ultimately refuse.Observing are some astounding facts about people born in October.


Apart from being good looking,  October born people are known for their brains. They build an aura around themselves with their intelligence and smart acknowledgments. The biggest reason behind their intelligence is their never ending inquisition to learn new things. They are outstanding thinkers, and that’s what originates them so relaxed to deal with the conditions they come across. If they find something unique and puzzling, they will research right through it to make sure they know it all.

If they love something or someone, they will go to the end of the earth to confer their love and how much you mean to them. So it’s best not to play they love something or someone, they will go to the edges of the earth to show their love and how much you mean to them. So it’s best not to play with their emotions because it is real. With their personality and ability to sweet talk, it’s hard not to fall for them, to sweet talk, it’s hard not to fall for them, but once you do, there’s no way you will regret it.

To sum it up, October owned people have a charismatic personality with their brains and good looks brought in a single package.October borns are always in front when it comes to prevalence, and everyone needs to be their friend. They have a positive influence on everyone they meet, and they are like a ball of vehemence. It’s difficult not to get jealous of their personality!

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