Increased blood pressure is a manifestation of Hypertension. What is Hypertension? It is a long-term medical condition in which the blood pressure in the arteries is persistently elevated.

In our country, 1 out of 4 Filipinos is hypertensive. The prevalence is increasing and making it the 2nd leading cause of morbidity. To manage or avoid hypertension, follow these health tips:

? Sedentary no more! Exercise regularly at least 45 minutes to an hour a day, to improve cardiovascular health and integrity – remember this: “Sitting is the new smoking”.
? Avoid Salty, Sugary, Fatty Foods – as vague and cliché as it may seem you must avoid these, but to what extent? Specifically, you must regulate your intake up to these levels:

o Salt – less than 5g per day or 1 teaspoon a day
o Sugar – no simple sugars, carbonated beverages, and must be less than 40-50g a day.
o Fat – no saturated fats, trans fat, and hydrogenated fats – must only consume monounsaturated fats and polyunsaturated fats.

Source: American Heart Association (2017). The Facts on Fats. Retrieved from https://www.heart.org/en/healthyliving/healthy-eating/eat-smart/fats/the-facts-on-fats

? A variety of fruits and vegetables are common sources of Fiber – you must consume at least 20-25g of Dietary Fiber per day.
? End your connection with Tobacco and limit alcohol intake – Alcohol is a substance high in “empty calories” (contains calories only, no nutrients) that when taken in excess can increase your blood pressure. If alcohol is consumed, it should be limited to one drink per day only for women and two drinks per day for men.  

Source: National Institute on Alcohol Abuse and Alcoholism (2020). What is A Standard Drink? Retrieved from https://www.niaaa.nih.gov/what-standarddrink 

On the other hand, tobacco is rich in toxic substances that can cause blockage in your arteries that may also increase your blood pressure.

? Diminish Stress – though it is inevitable to avoid stress all we can do is to learn how to manage it as Stress can trigger unhealthy habits such as binge eating, alcohol drinking, and smoking which can then increase your blood pressure. Remember that too much of anything is poison, learn to frequently distress.

Practice these tips and make sure that you are also mindful of what you are eating. Indeed, good nutrition will lead to better health outcomes. Good thing Gardenia gives us healthier bread options. Bread, especially those that contain grains and whole wheat are a very good source of fiber. You may opt to try Gardenia Whole Wheat Pandesal, made from all-natural cracked whole wheat which is a delicious source of fiber that also helps in maintaining normal blood pressure.

Be S-A-V-E-D! And start your healthy habits with this nutritious and delicious Gardenia Poached Fish Fillet with Tartar sauce. 

Gardenia Poached Fish Fillet With Tartar Sauce 

Per serving: Carbohydrates: 18.5g, Protein: 3.9g, Fat: 13.9g, Calories: 214 kcal
? 2-4 pcs. Fillet Fish
? 1pc. Onion
? ¼ cup Celery
? 1 pc. Carrots For the Tartar Sauce:
? ¼ cup Mayonnaise
? 2Tbsp. Pickles ? 2Tbsp. Capers
? 2Tbsp. Olives (Green)
? 2Tbsp. Parsley
? 1Tbsp. Onions
? Salt to taste
? Pepper to taste 


1. Cut the Gardenia Whole Wheat Pandesal in the middle and set aside.
2. For the fish stock: place fish (filleted, bones only), onions, celery, carrots in a stockpot, cover with water, bring to boil, and simmer for 45 mins. – 1 hour.
3. For tartar sauce: mix mayonnaise, pickles, capers, olives, parsley, and onions. Add salt and pepper to taste.
4. To cook the fillet fish: in a saucepan, poach the fish fillet using the fish stock in medium heat.
5. Heat the pandesal for 2-3 mins, fill in with fish and tartar sauce and serve.

Remember that hypertension is a lifestyle-related disease that is often preventable. It’s never too late to adopt healthy habits and live a healthier life. Just take one step at a time!

Source: ? UPLB-IHNF, Medical Nutrition Therapy Manual Vol. 1, 2018