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Hypertension At 30: How Bad Lifestyle Habits Raise Blood Pressure In Young Adults
December 16, 2024 / 15:16 IST
Hypertension occurs when your blood pressure is consistently higher than normal. Blood pressure is measured in two numbers: systolic (the pressure when the heart beats) and diastolic (the pressure when the heart rests). When either number is too high over a long period, it's called hypertension. If left untreated, it can cause serious health problems like heart disease, stroke, and kidney issues. According to the World Health Organization (WHO), about 220 million people in India have hypertension, but only 12 percent of them have their blood pressure under control. This shows how important it is to take action early.
The growing number of young people with high blood pressure due to poor lifestyle habits is concerning, says Dr Shelly (Mittal) Mahajan, Lab Director & Clinical Lead at Mahajan Imaging Labs. "Hypertension, or high blood pressure, is becoming more common among young adults, even those as young as 30. This is a worrying trend because high blood pressure can lead to serious health problems like heart disease, stroke, and kidney damage. The good news is that by making some positive changes to your lifestyle, you can lower your risk and stay healthier. Also, early detection through simple tests like lipid profile can help prevent heart problems in the future," she says.
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Also read : 7 often-ignored symptoms of high blood pressure
Dr Mahajan shares some of the main reasons why young people suffer from high blood pressure:
According to Dr Mahajan, one important test to detect high blood pressure risk is the lipid profile test. "This test checks your cholesterol levels, which can affect your heart health. If you have high levels of bad cholesterol (LDL) or low levels of good cholesterol (HDL), you are at a higher risk of hypertension. A high cholesterol level can cause plaque buildup in your arteries, which raises blood pressure. If your cholesterol levels are off, your doctor can recommend lifestyle changes to lower your risk." she says
Prevention is always better:
The good news is that hypertension can often be prevented or managed, says Dr Mahajan who suggests the right lifestyle changes. Here's what you can do:
Namita S Kalla is a senior journalist who writes about different aspects of modern life that include lifestyle, health, fashion, beauty, and entertainment.
Reduce Hypertension Risk With Healthy Diet, Daily Exercises, Simple Lifestyle Changes
Hypertension can lead to serious health issues without presenting noticeable symptoms. Despite this, it remains one of the leading causes of premature death and disease burden globally. It is important to manage stress and keep your blood pressure in check in order to lowers the risk of heart attacks, strokes, and other health issues.
Blood pressure is the force exerted by blood against the walls of your arteries. When this pressure is consistently too high, it's termed hypertension. According to Dr Koulsoum Houssein, Consultant, MD Physician, General Medicine at Holy Family Hospital, hypertension is the most important cause of premature death worldwide and a leading risk factor for disease burden, especially in India. It contributes to a significantly increased risk of stroke, heart attack, and heart failure. "Hypertension is diagnosed when a person's blood pressure reading is consistently at or above 140/90 mmHg, especially in adults over the age of 18" she says.
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Also readHypertension at 30: How bad lifestyle habits raise blood pressure in young adults
Dr Houssein explains causes and symptoms of hypertension and also shares some preventive measures:
Causes and symptoms of hypertension:
Hypertension can develop due to several factors, including both lifestyle choices and underlying health conditions. Here are some common causes:
Excess blood volume: Excess salt in the diet is a key factor in increasing blood volume, which can lead to higher blood pressure.
Narrowing of the arteries: Cholesterol deposits can cause arteries to narrow, increasing resistance and thus raising blood pressure.
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Ageing and genetics: As people age, arteries may become stiff, contributing to increased blood pressure. Genetic factors can also play a role.
Uncontrolled diabetes and high cholesterol: These conditions damage the blood vessels, which can lead to hypertension.
Also readKnow the symptoms of hypertension, plus tips to stay healthy, fit
Stress: High levels of stress lead to the release of adrenaline, which causes the heart to beat faster and blood vessels to constrict, raising blood pressure.
Sleep apnea: In rare cases, conditions like sleep apnea can lead to secondary hypertension, affecting about 5 to 10 percent of cases.
Secondary causes: If blood pressure remains high despite treatment, doctors may explore secondary causes like hormonal or vascular diseases.
Preventing and managing hypertension:
While some factors like age and genetics can't be changed, there are many modifiable factors that can help manage and prevent hypertension:
Proper diet: Reducing salt intake is essential. Aim for less than one teaspoon of salt per day. Avoid packaged foods, pickles, and fast food. A diet rich in fresh fruits, vegetables, whole grains, and lean proteins is beneficial.
Treat obesity: Weight loss can often lower blood pressure levels. When people with high BP lose weight, their BP generally decreases
Control blood pressure: Years of medical experience and research have shown that controlling blood pressure to safe levels significantly reduces the risk of stroke, heart attack, and heart failure.
Physical activity: Regular exercise can prevent or manage hypertension. It's estimated that 34 percent of hypertension cases can be prevented with increased physical activity.
Stress management: Practices like yoga and meditation are effective ways to reduce stress and manage hypertension.
Address sleep apnea: If you snore or feel excessively tired during the day, seek medical advice to investigate possible sleep apnea.
Medication: In some cases, lifestyle changes alone may not be enough. Your doctor may recommend medication to help control blood pressure.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don't treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
Namita S Kalla is a senior journalist who writes about different aspects of modern life that include lifestyle, health, fashion, beauty, and entertainment.
You Just Found Out You Have High Blood Pressure—Try This Easy 30 Day Meal Plan
Reviewed by Dietitian Jessica Ball, M.S., RD
White Bean & Veggie Salad: Ali Redmond. Peach Pie Overnight Oats: Morgan Hunt Glaze. Lemony Chicken & Rice Soup: Jen Causey. EatingWell design.
Whether you just found out you have high blood pressure or have been dealing with elevated numbers for a while, this easy 30-day meal plan for high blood pressure can help. Enjoy an entire month of delicious and simple recipes tailored to improve blood pressure and protect your heart. You'll find tons of one-pot and sheet-pan meals for easy clean-up, meal-prep tips throughout and three different calorie levels to choose from. Check it out and your heart will thank you!
Why This Meal Plan Is Great for YouTo help improve blood pressure levels, we capped the sodium in this plan at 1,500 milligrams (mg) per day, which the American Heart Association (AHA) recommends as the idea limit for most adults. When eaten in excess, sodium pulls water into the blood vessels, causing an increase in total blood volume and elevated blood pressure. While we reduce total sodium, we made sure to include plenty of high-potassium foods, such as bananas, dairy, sweet potato, spinach and more. Potassium can help counteract the effect of sodium and eases tension in the blood vessels.
To protect the heart, we capped saturated fat at 14 grams per day, with an upper limit of 20 grams on days we include fatty fish, such as salmon and tuna. When eaten in large amounts, saturated fat can increase LDL cholesterol, resulting in narrower arteries and an increased risk of developing heart disease and high blood pressure. We do, however, include plenty of fiber—an all-star nutrient that can help improve heart health, healthy weight maintenance and improve gut health. Fiber recommendations range from 25 grams for women to 38 grams for men. In this plan, each day provides an average of 42 grams of fiber. Though not explicitly linked to better blood pressure, we know that protein is a nutrient many people prioritize. Each day provides an average of 99 grams of protein.
This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being.
Week 1Photographer: Morgan Hunt Glaze, Prop Stylist: Priscilla Montiel, Food Stylist: Julian Hensarling
How to Meal-Prep Your Week of Meals:¼ cup dry-roasted unsalted almonds
1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
Daily Totals: 1,796 calories, 91g fat, 14g saturated fat, 92g protein, 175g carbohydrate, 43g fiber, 1,406mg sodium.
Make it 1,500 calories: Change A.M. Snack to 1 medium orange and omit chopped walnuts at P.M. Snack.
Make it 2,000 calories: Add 2 Tbsp. Natural peanut butter to the apple at lunch.
Day 2 Breakfast (389 calories) A.M. Snack (206 calories)¼ cup dry-roasted unsalted almonds
1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
Daily Totals: 1,837 calories, 72g fat, 10g saturated fat, 114g protein, 199g carbohydrate, 41g fiber, 1,495mg sodium.
Make it 1,500 calories: Change A.M. Snack to ½ cup raspberries and omit chopped walnuts at P.M. Snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar as an evening snack.
Day 3 Breakfast (389 calories) A.M. Snack (170 calories) Lunch (492 calories) P.M. Snack (305 calories)2 Tbsp. Natural peanut butter
Daily Totals: 1,849 calories, 69g fat, 14g saturated fat, 117g protein, 196g carbohydrate, 44g fiber, 1,352mg sodium.
Make it 1,500 calories: Reduce to ½ cup edamame, in pods, at lunch and omit peanut butter at P.M. Snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.
Day 4 Breakfast (389 calories) A.M. Snack (170 calories) Lunch (492 calories) P.M. Snack (296 calories)¼ cup dry-roasted unsalted almonds
Daily Totals: 1,848 calories, 80g fat, 12g saturated fat, 93g protein, 207g carbohydrate, 48g fiber, 1,345mg sodium.
Make it 1,500 calories: Reduce to ½ cup edamame, in pods, at lunch and omit almonds at P.M. Snack.
Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. Natural peanut butter as an evening snack.
Day 5 Breakfast (389 calories) A.M. Snack (170 calories) Lunch (492 calories) P.M. Snack (270 calories)¼ cup dry-roasted unsalted almonds
Daily Totals: 1,834 calories, 75g fat, 11g saturated fat, 112g protein, 196g carbohydrate, 44g fiber, 1,453mg sodium.
Make it 1,500 calories: Reduce to ½ cup edamame, in pods, at lunch and omit almonds at P.M. Snack.
Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. Natural peanut butter as an evening snack.
Day 6 Breakfast (584 calories) A.M. Snack (206 calories)¼ cup dry-roasted unsalted almonds
1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
Meal-Prep Tip: Reserve leftover Anti-Inflammatory Lemony Salmon & Orzo Casserole to have for dinner tomorrow night.
Daily Totals: 1,816 calories, 107g fat, 13g saturated fat, 78g protein, 160g carbohydrate, 39g fiber, 1,157mg sodium.
Make it 1,500 calories: Change A.M. Snack to 1 medium peach and omit chopped walnuts at P.M. Snack.
Make it 2,000 calories: Reduce to 2 Tbsp. Chopped walnuts at P.M. Snack and add 1 serving Cottage Cheese Snack Jar as an evening snack.
Day 7 Breakfast (584 calories) A.M. Snack (206 calories)¼ cup dry-roasted unsalted almonds
1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
Daily Totals: 1,816 calories, 107g fat, 13g saturated fat, 78g protein, 160g carbohydrate, 39g fiber, 1,157mg sodium.
Make it 1,500 calories: Change A.M. Snack to 1 medium peach and omit chopped walnuts at P.M. Snack.
Make it 2,000 calories: Reduce to 2 Tbsp. Chopped walnuts at P.M. Snack and add 1 serving Cottage Cheese Snack Jar as an evening snack.
Week 2Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
How to Meal-Prep Your Week of Meals:1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
Daily Totals: 1,790 calories, 83g fat, 13g saturated fat, 68g protein, 220g carbohydrate, 47g fiber, 1,175mg sodium.
Make it 1,500 calories: Omit apple at lunch and change P.M. Snack to ½ cup sliced cucumbers.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. Snack.
Day 9 Breakfast (346 calories)1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
¼ cup dry-roasted unsalted almonds
1 Tbsp. Natural peanut butter
Meal-Prep Tip: Reserve leftover Creamy Chicken Florentine Casserole to have for dinner tomorrow night.
Daily Totals: 1,802 calories, 78g fat, 90g protein, 197g carbohydrate, 39g fiber, 1,353mg sodium.
Make it 1,500 calories: Omit almonds at A.M. Snack and omit peanut butter at P.M. Snack.
Make it 2,000 calories: Add ¾ cup cubed avocado to dinner.
Day 10 Breakfast (346 calories)1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
¼ cup dry-roasted unsalted almonds
1 Tbsp. Natural peanut butter
Daily Totals: 1,802 calories, 78g fat, 90g protein, 197g carbohydrate, 39g fiber, 1,353mg sodium.
Make it 1,500 calories: Omit almonds at A.M. Snack and omit peanut butter at P.M. Snack.
Day 11 Breakfast (346 calories)1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
¼ cup dry-roasted unsalted almonds
Daily Totals: 1,796 calories, 76g fat, 13g saturated fat, 110g protein, 185g carbohydrate, 35g fiber, 1,136mg sodium.
Make it 1,500 calories: Change P.M. Snack to 1 clementine and omit evening snack.
Make it 2,000 calories: Add 1 cup edamame, in pods, to the evening snack.
Day 12 Breakfast (346 calories)1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
¼ cup dry-roasted unsalted almonds
Meal-Prep Tip: Reserve 2 servings Chicken Fajita Soup to have for lunch on days 13 & 14.
Daily Totals: 1,820 calories, 87g fat, 13g saturated fat, 104g protein, 175g carbohydrate, 44g fiber, 1,491mg sodium.
Make it 1,500 calories: Omit banana at lunch and omit almonds at P.M. Snack.
Make it 2,000 calories: Add 2 Tbsp. Natural peanut butter to the banana at lunch.
Day 13 Breakfast (346 calories)1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
1 sliced sprouted wheat bread, toasted
1 Tbsp. Natural peanut butter
¼ cup dry-roasted unsalted almonds
Daily Totals: 1,813 calories, 55g fat, 8g saturated fat, 103g protein, 241g carbohydrate, 56g fiber, 1,462mg sodium.
Make it 1,500 calories: Omit pear at lunch and omit evening snack.
Make it 2,000 calories: Add ¼ cup chopped walnuts to breakfast.
Day 14 Breakfast (459 calories) A.M. Snack (206 calories)¼ cup dry-roasted unsalted almonds
Daily Totals: 1,786 calories, 68g fat, 13g saturated fat, 103g protein, 209g carbohydrate, 46g fiber, 1,433mg sodium.
Make it 1,500 calories: Omit Feta, Egg & Spinach Breakfast Taco at breakfast and omit evening snack.
Make it 2,000 calories: Add 2 Tbsp. Natural peanut butter to evening snack.
Week 3 How to Meal-Prep Your Week of Meals:1 (5.3-oz.) container nonfat plain strained Greek-style yogurt
1 cup sliced strawberries
Meal-Prep Tip: Reserve 4 servings Three-Bean Chili to have for lunch on days 16 through 19.
Daily Totals: 1,780 calories, 71g fat, 14g saturated fat, 113g protein, 190g carbohydrate, 58g fiber, 1,429mg sodium.
Make it 1,500 calories: Change A.M. Snack to 1 medium peach and omit evening snack.
Make it 2,000 calories: Add ¼ cup chopped walnuts to the evening snack.
Day 16 Breakfast (584 calories) A.M. Snack (122 calories) Lunch (358 calories) P.M. Snack (170 calories) Dinner (405 calories) Evening Snack (176 calories)¼ cup dry-roasted unsalted shelled pistachios
Daily Totals: 1,815 calories, 84g fat, 13g saturated fat, 106g protein, 178g carbohydrate, 38g fiber, 1,252mg sodium.
Make it 1,500 calories: Change P.M. Snack to ½ blueberries and omit evening snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. Snack.
Day 17 Breakfast (584 calories) P.M. Snack (206 calories)¼ cup dry-roasted unsalted almonds
¼ cup dry-roasted unsalted shelled pistachios
Meal-Prep Tip: Reserve leftover Pesto Chicken & Cannellini Bean Soup to have for dinner tomorrow night.
Daily Totals: 1,778 calories, 99g fat, 14g saturated fat, 89g protein, 158g carbohydrate, 39g fiber, 1,481mg sodium.
Make it 1,500 calories: Change A.M. Snack to ½ cup blueberries and change P.M. Snack to 1 medium orange.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar as an evening snack.
Day 18 Breakfast (366 calories)1 cup nonfat plain strained Greek-style yogurt
2 Tbsp. Natural peanut butter
Daily Totals: 1,809 calories, 87g fat, 14g saturated fat, 109g protein, 161g carbohydrate, 44g fiber, 1,438mg sodium.
Make it 1,500 calories: Change A.M. Snack to ½ cup blueberries and omit evening snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.
Day 19 Breakfast (584 calories) A.M. Snack (116 calories)¾ cup nonfat plain strained Greek-style yogurt
Daily Totals: 1,815 calories, 76g fat, 14g saturated fat, 109g protein, 199g carbohydrate, 36g fiber, 1,208mg sodium.
Make it 1,500 calories: Omit yogurt at A.M. Snack and change P.M. Snack to ¼ cup blueberries.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.
Day 20 Breakfast (584 calories) A.M. Snack (116 calories)¾ cup nonfat plain strained Greek-style yogurt
Daily Totals: 1,782 calories, 82g fat, 14g saturated fat, 100g protein, 190g carbohydrate, 37g fiber, 1,130mg sodium.
Make it 1,500 calories: Omit yogurt at A.M. Snack and omit edamame, in pods, at P.M. Snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.
Day 21 Breakfast (459 calories) A.M. Snack (196 calories) Lunch (331 calories) P.M. Snack (206 calories)¼ cup dry-roasted unsalted almonds
Daily Totals: 1,813 calories, 93g fat, 14g saturated fat, 90g protein, 176g carbohydrate, 37g fiber, 1,428mg sodium.
Make it 1,500 calories: Change A.M. Snack to 1 clementine and omit evening snack.
Make it 2,000 calories: Add 1 medium banana to lunch and 1 medium apple to P.M. Snack.
Week 4 How to Meal-Prep Your Week of Meals:1 Tbsp. Natural peanut butter
3 oz. Cooked chicken breast
Daily Totals: 1,783 calories, 86g fat, 14g saturated fat, 103g protein, 169g carbohydrate, 31g fiber, 1,051mg sodium.
Make it 1,500 calories: Change A.M. Snack to ¼ cup blueberries and omit banana at lunch.
Make it 2,000 calories: Increase to 2 Tbsp. Natural peanut butter at A.M. Snack and add 1 large pear as an evening snack.
Day 23 Breakfast (419 calories) A.M. Snack (122 calories) Lunch (393 calories) P.M. Snack (170 calories) Dinner (494 calories)1 cup arugula (dressed with a squeeze of lemon)
¼ cup dry-roasted unsalted almonds
Daily Totals: 1,804 calories, 90g fat, 13g saturated fat, 87g protein, 176g carbohydrate, 34g fiber, 1,253mg sodium.
Make it 1,500 calories: Change A.M. Snack to 1 clementine and omit evening snack.
Make it 2,000 calories: Add 1 cup edamame, in pods, to A.M. Snack.
Day 24 Breakfast (419 calories) A.M. Snack (122 calories) Lunch (393 calories) P.M. Snack (170 calories) Dinner (493 calories) Evening Snack (206 calories)¼ cup dry-roasted unsalted almonds
Meal-Prep Tip: Reserve leftover Slow-Cooker Chicken & White Bean Stew to have for dinner tomorrow night.
Daily Totals: 1,803 calories, 70g fat, 11g saturated fat, 120g protein, 184g carbohydrate, 53g fiber, 1,420mg sodium.
Make it 1,500 calories: Change A.M. Snack to 1 clementine and omit evening snack.
Make it 2,000 calories: Add 1 cup edamame, in pods, to A.M. Snack.
Day 25 Breakfast (419 calories) A.M. Snack (122 calories) Lunch (393 calories) P.M. Snack (170 calories) Dinner (493 calories) Evening Snack (206 calories)¼ cup dry-roasted unsalted almonds
Daily Totals: 1,803 calories, 70g fat, 11g saturated fat, 120g protein, 184g carbohydrate, 53g fiber, 1,420mg sodium.
Make it 1,500 calories: Change A.M. Snack to 1 clementine and omit evening snack.
Make it 2,000 calories: Add 1 medium apple to lunch and add 1 medium pear to evening snack.
Day 26 Breakfast (459 calories) A.M. Snack (116 calories)¾ cup nonfat plain strained Greek-style yogurt
¼ cup dry-roasted unsalted almonds
Daily Totals: 1,807 calories, 71g fat, 11g saturated fat, 109g protein, 207g carbohydrate, 39g fiber, 1,475mg sodium.
Make it 1,500 calories: Reduce to ½ cup edamame, in pods, at P.M. Snack and omit almonds at evening snack.
Make it 2,000 calories: Add ¼ cup chopped walnuts to A.M. Snack.
Day 27 Breakfast (584 calories) A.M. Snack (95 calories) Lunch (420 calories)3 oz. Cooked chicken breast
Daily Totals: 1,798 calories, 79g fat, 13g saturated fat, 105g protein, 187g carbohydrate, 34g fiber, 1,262mg sodium.
Make it 1,500 calories: Change A.M. Snack to 1 medium orange, omit banana at lunch and change P.M. Snack to ¼ cup blueberries.
Make it 2,000 calories: Add 2 Tbsp. Natural peanut butter to A.M. Snack.
Day 28 Breakfast (459 calories) A.M. Snack (206 calories)¼ cup dry-roasted unsalted almonds
3 oz. Cooked chicken breast
Daily Totals: 1,800 calories, 78g fat, 13g saturated fat, 97g protein, 196g carbohydrate, 36g fiber, 1,498mg sodium.
Make it 1,500 calories: Change A.M. Snack to 1 medium apple and omit edamame at P.M. Snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar to the evening snack.
Week 5 Day 29 Breakfast (584 calories) A.M. Snack (62 calories) Lunch (466 calories) P.M. Snack (170 calories) Dinner (523 calories)1 cup arugula (dressed with a squeeze of lemon)
Meal-Prep Tip: Reserve leftover Pesto Tuna Noodle Casserole to have for dinner tomorrow night.
Daily Totals: 1,805 calories, 87g fat, 15g saturated fat, 78g protein, 200g carbohydrate, 37g fiber, 1,257mg sodium.
Make it 1,500 calories: Change breakfast to 1 serving Strawberry-Peach Chia Seed Smoothie and change A.M. Snack to 1 medium apple.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. Snack.
Day 30 Breakfast (459 calories) A.M. Snack (206 calories)¼ cup dry-roasted unsalted almonds
1 cup arugula (dressed with a squeeze of lemon)
Daily Totals: 1,810 calories, 92g fat, 17g saturated fat, 85g protein, 181g carbohydrate, 38g fiber, 1,500mg sodium.
Make it 1,500 calories: Change A.M. Snack to 1 clementine and omit edamame at P.M. Snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar as an evening snack.
Frequently asked QuestionsIs it OK to mix and match meals if there is one I do not like?
Absolutely, if there's a meal you don't like, feel free to repeat a different option in this plan or check out all of our heart-healthy recipes for inspiration. To stick with the nutrition parameters for healthy blood pressure, it may be helpful to choose a meal with a similar nutrition profile, especially when it comes to sodium, fiber and saturated fat or plan to adjust a snack or two, if necessary.
Can I eat the same breakfast or lunch every day?
Yes, if it's easier to eat the same breakfast or lunch every day, that works! All of the options on this list are heart-healthy, though the whole day should be taken into account as well. If you're making a swap, aim to choose a meal with similar saturated fat, sodium and fiber content or adjust a snack or two.
Why is there not a modification for 1,200 calories?
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being.
What happens if I have high blood pressure?
If left untreated, high blood pressure can lead to heart attack, stroke, kidney failure and heart failure. Because high blood pressure typically has no symptoms, it's important to get your numbers checked regularly by your healthcare provider.
Heart-Healthy Foods to Focus On: Strategies to Improve Blood Pressure:Eat More Potassium-Rich Foods: Potassium helps reduce the impact sodium can have on blood pressure and eases tension in the blood vessels. High-potassium foods include dark leafy greens, apricots, dairy, salmon, avocado and sweet potato.
Focus on Fiber: Named our number one nutrient to help lower cholesterol, a fiber-rich diet can help protect the heart. High-fiber foods include beans, lentils, fruits, vegetables, whole grains, nuts and seeds.
Exercise: Regular physical activity can helpreduce blood pressure. The American Heart Association recommends a goal of 150 minutes per week of moderate-intensity exercise, such as a brisk walk. Check out our The Best Walking Plan to Lower Blood Pressure to get started.
Reduce Saturated Fat: Saturated fat can raise LDL cholesterol, which increases the risk of developing heart disease. Reduce your intake of foods rich in saturated fats, such as high-fat dairy, cheese and fatty cuts of red meat and instead prioritize unsaturated fats, found in olive oil, nuts and seeds.
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