Do you know what your blood pressure is?
Body Plot • September 12, 2021
You've probably heard the words "blood pressure" fly around conversations lots of times but have you ever stopped to think "what is blood pressure?" Four million people under the age of 65 in the UK are living with untreated high blood pressure, according to estimates which also found that 1.3 million of these people are under the age of 45. If left untreated, can cause stroke, heart attacks and conditions such as vascular dementia.
So what is blood pressure?
Blood pressure is a measure of the force that your heart uses to pump blood around your body. In laymen's terms, if blood passes through your blood vessels at a normal rate then your blood pressure is normal. If however there is pressure from your blood vessels which is either allowing too much blood to flow or too little blood to flow, you could be suffering with low or high blood pressure.
Why is that a problem?
A slower blood flow (high blood pressure) or a faster blood flow (low blood pressure) could mean that your blood is not circulating at the rate that it should. This means oxygen and other nutrients may not be reaching your brain, organs, your heart or the demands to your body quick enough or be travelling too fast. This could result in weakness, dizziness, nausea, feeling faint, confusion, blurred vision and much more. This could be detrimental to your way of life and impair your ability to perform day to day activities.
Can I not take tablets?
Tablets can be issued by your general practitioner to help you in case you are suffering but there are plenty of things you can be doing yourself, and for free, to help you manage your blood pressure without medical intervention whatsoever.
What can I do?
You are more likely to have higher blood pressure if:
1. You smoke
2. You drink
3. You're obese
4. You don't exercise
5. You have chronic stress
Smoking
Consider ditching the cigarettes, at your pace. The nicotine in cigarettes and other tobacco products makes your blood vessels get narrow and your heart beat faster, which makes your blood pressure get higher. By dropping the cigarettes you can promote healthy vasodilation (the widening and narrowing of your blood vessels) and create a more regular heart beat.
Drinking
Drinking too much alcohol can raise blood pressure to unhealthy levels due to the effects on vasodilation through the central nervous symptoms as well as your blood vessels own reflexes. Having more than three drinks in one sitting temporarily raises your blood pressure, but repeated drinking can lead to long-term increases.
Obesity
When you're overweight or obese, your heart has to work harder to pump blood through your body. The extra weight and challenge can put a strain on your arteries which in turn, resist this flow of blood, causing your blood pressure to rise. Eating a lot of high trans and saturated fats also start building up as plaque around the arterial walls which in turn restrict the amount of space available for the blood to pass through. If the plaque completely blocks the artery this is called a blood clot. If the blood keeps pushing this along the arteries, this could cause a heart attack or a stroke.
Lack of exercise
A stronger heart, cause by exercise, can pump more blood with less effort. As a result, the force on your arteries decreases, lowering your blood pressure. Those who don't exercise could be seen to have a weaker heart than someone who does, thus working harder to pump the same amount of blood.
Chronic stress
During periods of stress your body produces a surge of hormones. These hormones temporarily increase your blood pressure by causing your heart to beat faster and your blood vessels to narrow as a response and survival mechanism. However, if you suffer with chronic stress this narrowing isn't healthy and can lead to a pronounced and high blood pressure.
Now, you may have heard all of all of these things before and it might feel easier just to get a prescription from the doctor. However, with every drug comes a list of side effects which may require even more tablets to manage those. Furthermore, if we don't need to put external chemicals into our body - why should we? Health is a gift and it is our responsibility to look after it, not anybody else's. Lastly, if we consider the macro level impacts of our health in the ways it affects our children, our loved ones and on a wider level, the National Health System - is it right or fair that our failure to look after ourselves should affect so many so negatively?
Here are some things that our Body Plotters have done to reduce their blood pressure.
1. Eat a diet rich in plants, protein, complex carbohydrates, fibre and unsaturated fats.
2. Keep saturated and trans fats to an absolute minimal (think - every now and then!)
3. Go for a 30 minute (minimum) walk every day.
4. Get some resistance/weight training in 4x per week (if your blood pressure is hypertensive please seek GP approval before doing this).
5. Stop smoking.
6. Eliminate high-caffeine foods and drinks and make healthier swaps i.e. coffee for a herbal tea, fizzy drinks for carbonated water with lemon.
7. Swap out the alcohol.
8. Sleep 7-8 good quality hours per night.
9. Do 30 mins of mindfulness every day e.g. drawing, colouring, reading, paint by numbers, stitching, knitting, cross stitching, meditation, yoga and so many more examples.
10. Drink 2-3L of fresh water every day.
If this feels overwhelming to you, try one of these per week. Commit to it, write it down and make yourself accountable to someone.
Nobody in the world is more important than your health so make it your priority to be your best self for your loved ones, your work, your community and for yourself. You can do this!
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In case you were wondering what blood pressure constitutes as high, low and normal, here you are:
Low blood pressure: > 80 / > 60
Normal: 80-120 / 60-80
Pre hypertension: 120-139 / 80-89
High blood pressure (Stage 1): 140 - 159 / 90 - 99
High blood pressure (Stage 2): 160 < / 100 <
High blood pressure crisis: 180 + / 110 <
You can purchase a blood pressure machine online and over the counter so you may work on your blood pressure independently.
SOYA CHUNKS & PEAS CURRY (High Protein, Budget Friendly) Ingredients + Method Soak: 100g soya chunks in hot water for 10 minutes Squeeze out water and rinse. In a pan, heat 1 tsp oil. Add: 1 chopped onion Cook until golden. Add: 1 tbsp ginger-garlic paste Add spices: 1 tsp cumin 1 tsp garam masala 1 tsp coriander powder ½ tsp turmeric Add: 2 chopped tomatoes Cook until soft. Add: 100g frozen peas Soya chunks Add 200–300ml water and simmer for 15 minutes. Finish with: Fresh coriander Squeeze of lemon
GREEK / SOYA YOGURT SHRIKHAND (High Protein Dessert) Ingredients + Method In a bowl, combine: 300g 0% Greek yogurt OR thick soya yogurt (If using regular yogurt, strain overnight for thickness) Add: 1–2 tbsp maple syrup or honey or stevia powder 1/2 tsp cardamom powder ¼ tsp cardamom powder Few strands saffron soaked in warm water Mix well until smooth. Optional toppings: Chopped pistachios Almond slivers Chill for 1 hour before serving.
PANEER TIKKA MASALA (Lighter, High Protein Version) Ingredients + Method Cut 250g Apetina paneer into cubes. Marinate with: 3 tbsp 0% Greek yogurt or Soya yogurt 1 tsp turmeric 1 tsp garam masala 1 tsp paprika Salt Leave for at least 30 minutes. Air fry or grill at 200°C for 10–12 minutes until lightly charred. For sauce: In a pan, heat 1 tsp oil. Add: 1 chopped onion Cook until soft. Add: 2 cloves garlic 1 tbsp ginger Add spices: 1 tsp cumin 1 tsp garam masala ½ tsp turmeric Add: 1 tin chopped tomatoes Simmer 10 minutes and blend if desired. Stir in: 2 tbsp Greek or soya yogurt (off heat to avoid splitting) Add paneer and simmer gently for 5 minutes. Finish with coriander.
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🌱 What You’ll Need (Ingredients): Sweet Potato Puree: 1 ½ cups (Approx. 2 medium sweet potatoes, roasted and mashed) Nut Butter: ½ cup almond or cashew butter (creamy works best) Maple Syrup: ¼ cup (or honey) Cocoa Powder: ½ cup (unsweetened, good quality) Oat Flour: 1/3 cup (or almond flour for GF) Eggs: 2 large (or substitute with 2 flax eggs for vegan!) Vanilla Extract: 1 tsp Baking Powder: 1 tsp Sea Salt: ½ tsp + extra for finishing Chocolate Chips: ½ cup (dark is delicious!) Walnuts: ¼ cup, chopped (for the topping!) Optional: A pinch of cinnamon or cardamom for that extra spring warmth! ✨ 👩🍳 How to Make the Magic (Method): Prep: Preheat your oven to 175°C. Line an 8x8 inch baking dish with parchment paper (leave overhang for easy removal!). Blend the Base: In a large bowl or food processor, combine the smooth sweet potato puree , nut butter , maple syrup , eggs (or flax eggs), and vanilla extract . Mix until perfectly smooth and creamy. Add the Dry Ingredients: Add the cocoa powder , oat flour , baking powder , and sea salt . Fold gently until just combined—don’t overmix! (The texture should be thick and dreamy). If you’re using cinnamon or cardamom, add it now. Fold in the Treats: Gently fold in most of your chocolate chips . Leave a few aside to sprinkle on top! Assemble: Pour the batter into your prepared pan and smooth the top. Sprinkle with the reserved chocolate chips, the chopped walnuts , and a generous pinch of flaky sea salt . Bake: Bake for 25–30 minutes, or until the edges are firm and the center feels set but still soft. You want them fudgy! Chill (The Secret!): This is the hardest part, but it’s crucial. Let the brownies cool completely in the pan, then refrigerate them for at least 1 hour (or overnight) before slicing. This locks in that magical, dense, fudgy texture. Serve & Celebrate: Lift the brownies out using the parchment, slice into squares, and enjoy! ✨ Perfect with a glass of milk (dairy or non-dairy!) or just as they are.
20g Protein Dosa (Paneer or Tofu Filling) A comforting South Indian favourite with a high-protein twist. If you love dosa but struggle to hit your protein targets, this version is a game changer. By combining a traditional potato masala with either paneer or tofu, each dosa delivers around 20g of protein while still tasting like the classic comfort food we all love. Perfect for breakfast, lunch or dinner when you want something satisfying, nourishing and simple to make. Serves Makes 4 high-protein dosas Protein Approx 20g protein per dosa Ingredients For the dosa batter 2 cups dosa batter (store bought or homemade with more lentils) 1 tsp oil or ghee per dosa for cooking For the high-protein masala filling 2 medium potatoes, boiled and roughly mashed 200g paneer or firm tofu, crumbled 1 small onion, finely chopped 1 tsp mustard seeds 1 tsp cumin seeds 8–10 curry leaves 1 green chilli, finely chopped (optional) ½ tsp turmeric ½ tsp chilli powder 1 tsp garam masala Salt to taste 1 tbsp oil Juice of ½ lemon Handful fresh coriander, chopped Method Prepare the filling Heat oil in a pan over medium heat. Add mustard seeds and allow them to pop. Add cumin seeds and curry leaves and sauté for 30 seconds until fragrant. Add the chopped onion and cook until soft and lightly golden. Build the masala Add turmeric, chilli powder and garam masala. Stir for 30 seconds. Add the mashed potatoes and mix well so they absorb the spices. Add the protein Stir in the crumbled paneer or tofu and mix thoroughly with the potato masala. Cook for 3–4 minutes so everything heats through. Finish with lemon juice and fresh coriander. Cook the dosa Heat a non-stick or cast-iron pan. Pour a ladle of batter and spread into a thin circle. Drizzle a little oil or ghee around the edges and cook until the bottom is golden and crisp. Assemble Place a generous scoop of the protein masala in the centre of the dosa. Fold and serve hot with chutney or sambar.
Quinoa Khichadi Feeds 4–5 people Ingredients 812 g cooked quinoa 120 g yellow moong dal (about ⅔ cup), rinsed 2 tbsp ghee or olive oil 1½ tsp cumin seeds 1 tsp mustard seeds (optional) 2 tsp grated ginger 1–2 green chillies, finely chopped (optional) ½ tsp turmeric 1 tsp ground coriander 1 tsp ground cumin 2 medium carrots (about 200 g), diced 150 g peas 1 medium courgette (about 180 g), diced (optional) 1.2–1.5 litres water (adjust for texture) Salt to taste Fresh coriander to garnish Lemon wedges to serve Optional tempering 2 tsp ghee 1 tsp cumin seeds Pinch hing 6–8 curry leaves Method (with quantities included) Add 120 g rinsed moong dal and 500 ml water to a saucepan and simmer for 15–20 minutes until very soft. Heat 2 tbsp ghee or olive oil in a large pot. Add 1½ tsp cumin seeds and 1 tsp mustard seeds and let them crackle. Add 2 tsp grated ginger and 1–2 chopped green chillies and sauté for 30 seconds. Stir in ½ tsp turmeric, 1 tsp ground coriander and 1 tsp ground cumin and toast briefly. Add 200 g diced carrots, 150 g peas and 180 g diced courgette and cook for 3–4 minutes. Add the cooked moong dal, 812 g cooked quinoa, salt and 700 ml water. Stir well. Simmer for 8–10 minutes, adding more water until the khichadi is soft and spoonable. You may need up to another 500–800 ml depending on how thick you like it. Optional tempering: heat 2 tsp ghee, add 1 tsp cumin seeds, pinch hing and curry leaves, let splutter and pour over. Garnish with coriander and lemon juice before serving. Extra Body Plot Tips Add spinach at the end for iron and fibre Stir in tofu cubes for extra protein Serve with coconut yogurt and mango pickle Great for clients with gut issues, post-illness recovery, or reset weeks
A lighter, oil-controlled version of restaurant-style kurkure bhindi. Perfect as a crunchy side, snack, or topping for dal bowls - and great addition for every household on Friday Fakeaway night! Serves : 6–8 as a side dish Ingredients 1kg fresh bhindi (okra) 120g gram flour (besan) 60g rice flour 40g cornflour 2 tsp turmeric powder 4 tsp red chilli powder 4 tsp coriander powder 2 tsp cumin powder 2 tsp amchur (dry mango powder) 2 tsp chaat masala 2 tsp ajwain (optional) 2½–3 tsp salt (to taste) 4 tbsp oil (about 60ml) Light oil spray for air fryer Optional finish: lemon juice + extra chaat masala Method Wash the bhindi and dry completely. Moisture makes it slimy and prevents crisping. Slice lengthwise into thin strips. The thinner the slices, the crispier the result. Place bhindi in a large bowl. Add oil and salt and toss well. Add besan, rice flour, cornflour and all spices. Mix gently using your hands so each strip is lightly coated. The coating should be thin, not thick like pakoras. If mixture looks too dry, sprinkle 1–2 tbsp water. If too sticky, add 1 tbsp rice flour. Air Fryer Cooking Preheat air fryer to 180°C. Spread bhindi in a single layer (cook in batches if needed). Spray lightly with oil. Air fry 14–18 minutes, shaking halfway. Cook until deep golden and crisp. For extra crunch: cook 12 minutes, rest 5 minutes, cook another 3–4 minutes. To Serve Sprinkle chaat masala and squeeze fresh lemon juice. Serve with dal, yoghurt dip, wraps, or as a crunchy topping on salads. Storage Cool completely before storing. Keep in airtight container up to 2 days. Reheat in air fryer 3–4 minutes to crisp again. Body Plot benefits: High fibre and lower oil than traditional frying. Add crushed flaxseed or hemp seeds for extra protein. Pair with dal + salad for a balanced menopause-friendly meal and diabetes friendly meal with stable energy.
This recipe is such a delicious and nutritious take on pizza! If you've not enjoyed tofu previously, this recipe will change your opinion. Want to have your cake and eat it too? Try: have your pizza and eat it too! Key benefits: - High in Protein - Plant-centric with over 8 vegetables in this one dish - Can be easily made Vegan - Great for lowering cholesterol - Great for menopausal women Ingredients: - 1 block of Tofu [we used basil tofu] - Homemade or store bought tomato sauce - Protein cheese [Eat Lean or LIDL high protein] or Vegan Mozzarella - Vegetables of choice, we used: Aubergines, courgettes, sweetcorn, tomatoes, mushrooms, onions & red peppers - Lower in fat pesto Method: Drain tofu according to instructions on the pack. Cut tofu lengthways - this should result in approximately 3-4 tofu bases. Add these to a oil brushed air fryer or oven and bake at 190 degrees for 12 minutes, turning halfway. Finely dice the vegetables. Top with sauce, vegetables, cheese and pesto and add back into the air fryer or oven for a further 5 minutes until melted. Serve with a side salad and enjoy!