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


💙

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।' ❤️

Continuing the 'Hypertension Series' ,this is the second post on that topic. Previously we talked about high blood pressure in general, how much risky it is ,especially for the elderlies we love, & a few lifestyle changes that you should do in order to punch hypertension in the face.

This post gonna be all about a specific diet, specially designed for the people who already experiencing hypertension or wants to lower their chances of developing 'High BP' overtime. As you guys can already tell by it's name,Its called the "DASH Diet". What's that..? Lets find out..

⚡ DASH Diet 🍱:

DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is a lifelong approach to healthy eating that's designed to help treat or prevent high blood pressure (hypertension). The DASH Diet plan was developed to lower blood pressure without medication in research sponsored by the National Institutes of Health.

The DASH diet emphasizes foods that are lower in sodium as well as foods that are rich in Potassium, Magnesium and Calcium — The 3 main nutrients that would help you in lowering blood pressure.

So what should you exactly eat..?

•Whole Grains: You can have whole wheat bread,brown bread, brown rice, healthy cereals, oats etc. These would provide you complex carbs & fiber for the day.

•Vegetables: You can go for tomatoes, carrots, broccoli, sweet potatoes, greens and other leafy vegetables, which are full of fiber, vitamins, and minerals as potassium and magnesium.

•Fruits: You can easily pick fruits of your choice. They are filled with vitamins, minerals & fiber. Have a piece of fruit with or after your meals. Fruits are awesome.

•Dairy: Milk, yogurt, cheese and other dairy products are major sources of calcium, vitamin D, protein & are an essential part of this diet. Make sure it is low fat or fat-free otherwise they can be a major source of saturated fat. We don't want that here.

• Chicken,Fish & Eggs: These can be a rich source of protein, B vitamins, iron and zinc. Make sure to add them ,but in limited quantities. In this diet,not more than once/day.

•Nuts,Seeds & Legumes: Almonds, sunflower seeds, kidney beans, peas, lentils and other foods in this family are good sources of magnesium, potassium and protein. Not more than few times a week though.

Some researches show The DASH diet reduced systolic blood pressure by 6 mm Hg and diastolic blood pressure by 3 mm Hg in patients with raised blood pressure or 'Pre-Hypertension'. Those with Hypertension dropped by 11 and 6 mm Hg, respectively. These changes in blood pressure occurred with no changes in body weight.

⚡Some Do's & Don'ts:

Eat fruits, vegetables, and whole grains ✅

Eating low-fat dairy products, lean meats, fish, and nuts ✅

Stick to the diet plan. Don't get over-bored if you wanna see changes ✅

Restrict the amount of sodium with low-sodium foods ❌

Avoid processed foods ❌

Avoid Alcohol, Ni****ne & Cut back on Caffeine (Coffee) ❌

Avoid full fat dairy products & fatty meats ❌

Cut back on sweets, desserts and sweetened beverages, such as soda and juice ❌

The DASH diet is also in line with dietary recommendations to prevent osteoporosis, cancer, heart disease, stroke and diabetes.
In January 2018, DASH was named the number 1 for "Best Diets Overall" for the eighth year in a row, and also as the "Best Heart-Healthy Diet" and tied number 2 "For Diabetes"(out of 40 diets tested) in the U.S. News & World Report's annual “Best Diets” rankings.

Now mix & match with all of that goodness mentioned above & make a meal plan that satisfies your taste buds 😊
Make sure to share this information with your loved ones. Help them win this war against High Blood Pressure & Covid-19 🙏

Stay fit, Stay healthy & always remember
'Fitter বাঙালি, Greater বাঙালি।' ❤️

In this time of hardship, each n everyone of us is suffering from one way or the other. As most of the people part of our family are young adults ,we might consider ourselves as safe from the stupid virus. However, the people who requires special care here are the elderly ones. Fathers,Mothers, Grandparents, Uncles ,Aunties we all have in our families that we love ,& are more vulnerable to Covid-19 & needs special attention. Much to our agony,Covid-19 proves to be more fatal against people having 'High Blood Pressure' or 'Hypertension' which nowdays is so common in people like milk in tea.

💉 What is high blood pressure..?

'High blood pressure', or 'hypertension', often has no symptoms, but is a major risk for heart disease and stroke,thus called the 'Silent Killer'.
When the blood flow fails to reach the heart 'Heart-attack' appears,& when the blood flow ceases & fails to reach the brain 'Stroke' happens.

Your blood pressure is measured in millimeters of mercury, which is abbreviated as mm Hg.

Blood pressure lower than 120/80 mm Hg is considered normal. Blood pressure that’s 140/80 mm Hg or more is considered high. If your numbers are above normal but under 140/80 mm Hg, you fall into the category of elevated blood pressure. This means that you’re at risk for developing high blood pressure.

'Hypertension' is an extensive topic & we would be covering it in a three part series. Here in 'Part One' ,lets look at '5 Quick Lifestyle Changes' you & your loved elderlies should make in order to reduce blood pressure levels. Let's dive into this,

1.Keep your body moving 🏃‍♂️:

Exercise is one of the best things you can do to lower high blood pressure.Regular exercise helps make your heart stronger and more efficient at pumping blood, which lowers the pressure in your arteries.

In fact, 150 minutes of moderate exercise, such as walking, or 75 minutes of vigorous exercise, such as running, per week can help lower blood pressure and improve your heart health.

Not a fan of gym..? Go for walks, jogging ,swiming anything that gets your body moving.

2. Quit Smoking 🚭:

Among the many reasons to quit smoking is that the habit is a strong risk factor for heart disease.

Every puff of cigarette smoke causes a slight, temporary increase in blood pressure. The chemicals in to***co are also known to damage blood vessels.
Both smoking and high blood pressure raise the risk of heart disease, quitting smoking can help reverse that risk.

So next time you see your Dad indulging in some smoky escapes tell him to QUIT.

3. Dark chocolates may help 🍫:

Yes, chocolate lovers: Dark chocolate has been shown to lower blood pressure.
While eating massive amounts of chocolate probably won’t help your heart, small amounts may.

the dark chocolate should be 60 to 70 percent cocoa. A review of studies on dark chocolate has found that eating one to two squares of dark chocolate per day may help lower the risk of heart disease by lowering blood pressure and inflammation. The benefits are thought to come from the 'Flavonoids' present in chocolate with more cocoa solids. The flavonoids help dilate, or widen, your blood vessels.

4. Reduce your sodium intake & increase potassium 🍟❌:

Even a small reduction in the sodium in your diet can improve your heart health and reduce blood pressure by about 5 to 6 mm Hg if you have high blood pressure.

The effect of sodium intake on blood pressure varies among groups of people. In general, limit sodium to 2,300 milligrams (mg) a day or less. However, a lower sodium intake — 1,500 mg a day or less — is ideal for most adults.
To decrease sodium in your diet, consider these tips:
Avoid processed foods, Don't add extra salt while eating your meals.

Potassium can lessen the effects of sodium on blood pressure. The best source of potassium is food, such as fruits and vegetables, rather than supplements.
Milk,Yogurt, Bananas,Oranges,fish, vegetables are few great sources of potassium.

5. Managing the Stress 🧘‍♂️:

Stress is a key driver of high blood pressure.
When you’re chronically stressed, your body is in a constant fight-or-flight mode. On a physical level, that means a faster heart rate and constricted blood vessels.

When you experience stress, you might also be more likely to engage in other behaviors, such as drinking alcohol or eating unhealthy food, that can negatively affect blood pressure.

Listen to some soothing music, Do Meditation, Deep-Breathing, Yoga , avoid Working a lot & Stressful Works.


Reality is harsh. There's no 'Magic-pill' when it comes to lowering blood pressure. Lifestyle plays an important role in treating high blood pressure. If you successfully control your blood pressure with a healthy lifestyle, you might avoid, delay or reduce the need for medication,which is in our opinion a better option, any given day.
With due respect to all the elderlies ,Share the message with your loved ones,so that they can avoid hypertension & stay safe from Covid-19 😊

Stay healthy, Stay safe,
& Always remember..
'Fitter বাঙালি, Greater বাঙালি।' ❤️