How to cure Hypertension and Gout – The Skinny Chef’s Guide to Men's Health through the healing power of food.

Hey Skinny readers! Hope you’re all doing well and have had a blessed week. Welcome back to another sizzling episode of The Skinny Chef Diaries weekly blog!

This week, I went straight to the source—my team—to find out what health battles men are currently facing. The feedback? Not surprising, considering the rising pressure on men to perform, provide, and push through. It’s clear that many of us are quietly struggling with hypertension and gout.

So, I’ve cooked up something special—a practical, no-nonsense guide just for men. If you're battling high blood pressure and painful gout flare-ups, you're definitely not alone! Here’s the good news: your fork is your most powerful weapon. And better news? You don’t have to give up flavour, steak nights, or satisfying meals to reclaim your health.

In this blog, I’ll break down:

• What to eat

• What to avoid

• How to enjoy real food that lowers blood pressure, tames inflammation, keeps uric acid in check—and shrinks the waistline while you’re at it.

So, my skinny fellows, get ready to eat smarter, feel stronger, and beat these two health bullies once and for all! Let’s dig in.

Know Your Enemy: What Are Hypertension and Gout?

Hypertension (aka high blood pressure) is when the force of blood against your artery walls stays consistently too high—raising your risk of heart disease and stroke.

Gout is a form of arthritis that strikes hard and fast, causing sudden joint pain, swelling, and redness—often starting in the big toe. And here’s the kicker: these two conditions are linked. High blood pressure can increase your chances of developing gout, and some blood pressure meds can even trigger gout episodes.

The Skinny Chef Philosophy: Eat Smart, Stay Lean, Feel Better

Let me break it down into 3 key principles I live by:

Portion Control Without Calorie Counting:

Forget strict diets. I believe in moderation and balance. I’ve taken it a step further by incorporating intermittent fasting—like a champ! If you haven’t read my blog on that, go check it out. I’ve been doing it for years, and it’s changed my health and my love life. Long gevity, gents—get it? Haha!

Flavour-Forward, Satisfying Meals:

You don’t need to sacrifice taste. Use fresh herbs, lemon juice, and spices instead of salt. Cook with olive oil and skip the butter. Invest in a pressure cooker or air fryer for tender, low-fat meals. Whip up smart soups with low-sodium broth and loads of veggies.Skinny tip: Stay hydrated—aim for 8–10 glasses of water daily.

Cook Fresh, Not Fancy:

You don’t need a fancy chef’s kitchen—just real ingredients and simple prep. Cut out processed foods and switch to:

• Organic vegetables

• Whole grains

• Lean meats, poultry, and omega-3-rich fish like salmon

• Plant-based proteins like tofu and lentils

Here’s a little gift from my book The Skinny Chef Diaries — my Salmon Nicoise Salad recipe. It’s lean, clean, and heart-friendly.

Salmon Nicoise Salad

Whilst working with the Italian chefs, I was educated about the long-lasting rivalry between French chefs and Italian chefs. The French obviously claim to be the best and vice versa. Personally, I love both cuisines; they both have specialised techniques which require a lot of practice to master. Salad Niçoise is a classic salad that origi nated in the French city of Nice. It is traditionally made with tomatoes, hard boiled eggs, olives, anchovies or tuna.

This version has salmon, which is rich in omega-3 fatty acids, protein, and great for maintaining muscle mass during weight loss. Salmon is also loaded with selenium, which aids bone health and decreases thyroid antibodies in people with autoimmune thyroid disease. The little gem lettuce used in this recipe is also full of vitamins, minerals and fibre. The fava beans in the recipe (which are green legumes) are also loaded with protein, fibre and minerals.

• 120g baby gem lettuce, washed

• 450g fresh salmon, cut into cubes and char grilled on a griddle plan for five minutes on each side.

• 2 large whole tomatoes, cut into wedges

• 2 small cucumbers, sliced

• 12 black olives

• 1 onion, finely chopped

• ½ red onion, thinly sliced

• 4 medium hard-boiled eggs, each egg cut into 4 nice wedges

• 6 anchovy fillets

• ½ green pepper, thinly sliced

• 120g cooked fava beans

• 1 garlic clove, halved

• ½ spring rosemary, finely chopped

• 6 fresh basil leaves, left whole

• 6 tablespoons extra virgin olive oil

• 2 tablespoons red wine vinegar

• Salt and pepper to taste

• Serves 6

Method

1. In a bowl, prepare vinaigrette by mixing the olive oil, vinegar and rosemary together, then add salt and pepper to taste.

   
   

2. Rub a large plate with the garlic clove. Place a bed of baby gem lettuce onto the plate. Arrange tomatoes, boiled egg segments, cucumbers, green peppers and salmon, anchovies, olives and fava beans on top of the lettuce.

   
   

3. Pour the vinaigrette over the salad and garnish with the basil

Foods to Avoid (For Both Hypertension & Gout)

• High-sodium foods: Processed meats, canned soups, salty snacks

• Purine-rich foods: Red meat, organ meat, shellfish, beer

• Sugary drinks and alcohol: Especially beer and sweet sodas

• Ultra-processed foods: Chips, frozen meals, fast food

Foods That Are Our Friends

Let’s make healthy tasty again, Skinny fellows. Here’s what to load your plate with:

• Leafy Greens: Spinach, kale, swiss chard – rich in potassium and bursting with goodness

• Low-Fat Dairy: Greek yogurt, skim milk – low in purines, good for the heart

• Whole Grains: Oats, brown rice, quinoa – fiber-rich and blood pressure-friendly

• Legumes & Nuts: Lentils, almonds, walnuts – packed with protein and purine-free

• Hydrating Heroes: Watermelon, cucumber, and celery – my personal faves for summer snacking

Lifestyle Extras That Make a Difference

It’s not just about what’s on your plate. Let’s talk about movement, mindset, and maintenance.

• Move More: Light walks, yoga, or swimming. I personally love long walks—they keep the blood flowing and the endorphins pumping.

• Sleep Smart: Aim for 7–9 hours of solid rest. It helps regulate your blood pressure.

• Limit Alcohol & Stress: Try deep breathing, meditation, or even one of those guided wellness apps. Yup, even us fellas can use some calm!

That’s a wrap for this week’s blog, Skinnies! Thanks for tuning in.

Remember: managing high blood pressure and gout doesn’t mean giving up on life’s pleasures—it means making smarter, tastier choices. This guide is your battle plan.Use it to take control of your health—one delicious bite at a time.

Love you all. Stay healthy, stay strong, and most importantly—stay skinny!Same time, same place—next week!

Creative Director : Shadre Leonard