Health consciousness regarding hypertension is crucial for individuals to understand and manage this condition effectively. By staying informed about the risk factors, symptoms, and potential complications of hypertension, people can take proactive steps to prevent or manage high blood pressure. This includes adopting a healthy lifestyle with a balanced diet, regular exercise, stress management techniques, and avoiding tobacco and excessive alcohol consumption. Regular blood pressure monitoring and routine check-ups with healthcare professionals are essential for early detection and proper management of hypertension. By prioritizing their health and taking proactive measures, individuals can significantly reduce their risk of developing hypertension-related complications and improve their overall well-being. 

Health consciousness also about hypertension is particularly important for older adults as they are at a higher risk of developing this condition. With age, blood vessels may become less elastic, leading to an increased likelihood of high blood pressure. It's essential for older individuals to monitor their blood pressure regularly and make lifestyle changes to manage hypertension effectively. This includes maintaining a healthy weight, engaging in regular physical activity, following a balanced diet low in sodium and high in fruits, vegetables, and whole grains, managing stress levels, and avoiding tobacco and excessive alcohol consumption. By staying proactive and adhering to these lifestyle modifications, older adults can reduce their risk of hypertension-related complications and maintain overall health and well-being as they age. Regular check-ups with healthcare professionals are also crucial for early detection and management of hypertension in older individuals.

Here's one of my recipe for hypertension consciousness⇢Quinoa Salad with Grilled Chicken⤵️

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water or low-sodium chicken broth
• 2 boneless, skinless chicken breasts (about 4 ounces each)
• 1 tablespoon olive oil
• 1 teaspoon dried herbs (such as oregano or basil)
• Salt and pepper to taste
• 2 cups mixed vegetables (such as cucumbers, bell peppers, and cherry tomatoes), chopped
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 2 tablespoons lemon juice
• 2 tablespoons balsamic vinegar
• 1 tablespoon Dijon mustard
• 1 garlic clove, minced
• Cooking spray

Instructions:⤵️

1. In a medium saucepan, combine quinoa and water or chicken broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until quinoa is cooked and liquid is absorbed. Remove from heat and let it cool.

2. Preheat the grill to medium-high heat.

3. In a small bowl, mix olive oil, dried herbs, salt, and pepper. Brush the chicken breasts with the olive oil mixture.

4. Place the chicken breasts on the grill and cook for 5-6 minutes on each side, or until cooked through and no longer pink in the center. Remove from heat and let them rest for a few minutes before slicing.

5. In a large bowl, combine the cooked quinoa, chopped vegetables, red onion, and parsley.

6. In a small bowl, whisk together lemon juice, balsamic vinegar, Dijon mustard, minced garlic, salt, and pepper to make the dressing.

7. Pour the dressing over the quinoa and vegetable mixture, and toss to combine.

8. Divide the quinoa salad onto serving plates and top with sliced grilled chicken.

Nutrition Information (per serving):⤵️

- Calories: Approximately 400 calories

- Protein: Approximately 30 grams

- Carbohydrates: Approximately 40 grams

- Fat: Approximately 12 grams

Note: This recipe provides a balanced meal with protein from the grilled chicken and quinoa, along with fiber, vitamins, and minerals from the mixed vegetables. It is low in saturated fat & low cholesterol and moderate in calories, making it suitable for individuals with hypertension who are conscious of their calorie intake.

Asparagus Stir-Fry

Ingredients⇣⤵️

• 1/2 cup chicken broth
• 1 tbsp. cornstarch
• 2 tbsp. soy sauce
• 1 tbsp. diet margarine
• 1/2 cup chopped onion
• 1 lb. fresh asparagus, sliced diagonally

Preparation⇣⤵️

1. Skim the fat from the broth by chilling it until the fat rises to the top and can be whisked away. 
2. Mix the broth, cornstarch, and soy sauce together in a bowl.
3. Set the bowl aside. 
4. Melt the margarine in a nonstick skillet and sauté the onion until it is golden brown. 
5. Add the asparagus and stir-fry it for 3 minutes. 
6. Add the broth mixture. 
7. Cook and stir until the sauce is clear.

5-6 Serving

• Calories 250 (Calories from Fat 110);
• Fat 12g (Saturated 2g);
• Cholesterol 5mg;
• Sodium 220mg;
• Potassium 680mg;
• Carbohydrate 18g (Dietary Fiber 2g);
• Protein 19g

• Vitamin A 74%;
• Vitamin C 100%;
• Calcium 4%;
• Iron 6%;
• Folic Acid 8%;
• Magnesium 8%

Ings:
1 lb pork or chicken cut into 1” cubes
1 tsp salt
1/8 tsp pepper
2 tbsp cooking oil
1 med onion thinly slice
1/2 cup tomato sauce
1/2 cup water
1 tbsp patis or fish sauce
1 small can green peas
1 small red bell pepper cut into strips
2 med potatoes pared and quartered
2 tbsp fine bread crumbs or flour or cornstarch

Method:
Season pork slices with salt and pepper. Let stand 10 to 20 minutes.
Heat oil in skillet. Fry pork slices until golden brown. Pour off excess oil. Add garlic, onions, tomato sauce, water and patis. Let simmer covered for 40 minutes or until pork is tender.
Add potatoes, green peas and red bell pepper. Cook another 10 minutes or until potatoes & green peas are done. Correct the seasonings. Thicken sauce with bread crumbs.

Variation:
Chicken or a combination of pork and chicken may be used in this recipe.

Nutrional Value per serving:

• 423 Calories;
• 27g Fat (56.5% calories from fat);
• 24g Protein;
• 22g Carbohydrate;
• 3g Dietary Fiber;
• 79mg Cholesterol;
• 891mg Sodium.

1/4 teaspoon oil
1 boneless skinless chicken breast halves (about 1 1/4 lb)
Can (10 3/4 oz) condensed cream of chicken soup
1/4 soup can (1 1/3 cups) water or skim milk
1/2 cup Minute Original rice, uncooked
1/2 cup fresh or frozen broccoli florets, thawed

1. Heat oil in large nonstick skillet on medium-high heat. Add chicken; cook 5 minutes on each side or until lightly browned. Remove from skillet.
2. Add soup and water to skillet. Bring to boil.
3. Stir in rice and broccoli. Top with chicken; cover. Cook on low heat 5 minutes. Stir. Garnish with bell pepper strips.

COOKING TIME: 15 minutes

NUTRITION FACTS:
Calories 463 (112 calories from fat)
Fat 12 g
Saturated Fat 3 g
Cholesterol 92 mg
Sodium 636 mg*
Carbohydrate 47 g
Dietary Fiber 1 g
Sugars 1 g
Protein 37 g

*400 mg of sodium