Role of Garlic Usage in Cardiovascular Disease Prevention: An Evidence‐Based Approach
4 Signs You're Eating Too Much Salt
Of course, the tricky thing is that "you often don't even taste how salty these foods actually are because they contain so much sugar that the taste of salt is masked," notes Ahlemann.
What happens if you eat too much salt?Too much salt increases blood pressure and increases the risk of developing high blood pressure, note the experts at John Hopkins Medicine. Since high blood pressure is one of the most important risk factors for cardiovascular disease, increased salt consumption also indirectly increases the risk of cardiovascular disease. Luckily, you can usually tell pretty easily whether you are eating too much salt.
Four signs that you are eating too much salt1. Puffy face, bloating, and water retention
Have you ever woken up with a puffy face the morning after eating out? "This can occur, for example, when you eat sushi in the evening: The soy sauce that goes with it is extremely salty, which can lead to you waking up in the morning with a puffy face and swollen fingers," explains Ahlemann: "This is a typical water retention effect that occurs due to high salt consumption."
2. Intense thirst
If you are constantly very thirsty , this may indicate that your salt consumption is too high. "The body tries to compensate for the increased sodium concentration by simply requesting more water to dilute the salt. This leads to water being drawn out of the cells to dilute the blood again and causes you to become dehydrated and very thirsty," says Ahlemann. The expert continues: "If you drink more, this helps to desalinate the body, as the salt is excreted via the kidneys and thus via the urine."
3. Increased urge to urinate
A secondary and annoying symptom of eating too much salt? Making frequent trips to the bathroom. "Of course, if you suddenly start drinking a lot of water to compensate for the increased sodium content in your blood and thus force your kidneys to excrete more sodium, you will naturally have to urinate more often," Ahlemann notes. This may sound helpful, but the expert emphasizes that every time you urinate, you lose other electrolytes in addition to the salt. "Drinking more often and the resulting urination can disrupt the electrolyte balance. So rather than trying to compensate for the excess salt by drinking more water, it is better not to eat too much salt in the first place."
4. Rapid weight gain
Although salt has no calories, it can still lead to the appearance of rapid weight gain. How? "If you feel like you have gained five pounds overnight, you can assume that this is water retention. The body tries to compensate for increased salt levels—as already mentioned—by trying to thin the blood. In order to thin the blood, it first has to absorb water and hold on to it," explains Ahlemann. Eventually, the body does gradually excrete the water, which reduces the appearance of extra weight. "But the temporary water retention causes the weight to quickly increase," says Ahlemann. "Depending on how well the kidneys are working, the breakdown can take a few days."
How to eat less salt"If you eat natural foods, i.E. Not ready-made meals, the likelihood of consuming too much salt is greatly reduced," says Ahlemann. "It is very, very unlikely that you will consume as much salt on your own at home as you would if you bought a take-out or ordered a pizza." Similarly, the FDA recommends reducing your consumption of processed foods and instead integrating more whole foods such as vegetables and fruit into your diet.
5 Easy Hacks To Lower High Blood Pressure Spikes At Night After 10 PM
High Blood Pressure Lowering Tips: Here are the top 5 easy hacks to control hypertension symptoms at night, especially after 10PM. 5 Easy Hacks To Lower High Blood Pressure At Night After 10 PMHigh Blood Pressure Management At Night: High blood pressure, also known as hypertension, is a medical condition which is marked by an uptick in the pressure at which the blood is flowing inside the arteries. It is often referred to as a "silent killer" because it may not always show symptoms but can lead to severe health complications. Nighttime hypertension, where blood pressure remains elevated during the night, poses additional risks to heart health and overall well-being. If you are looking for ways to quickly bring down your blood pressure after 10 PM, here are five effective remedies to try.
5 Quick Hacks To Lower High Blood Pressure At Night NaturallyHere are the top 5 easy hacks that can help you control and lower high blood pressure naturally at night, and keep hypertension issues at bay:
Try Drinking Herbal Teas After DinnerAre you worried about blood pressure spikes at night? Well, we have got a quick hack to fix this problem - try a cup of herbal tea to lower nighttime blood pressure. You can choose from this list --- hibiscus, chamomile, and valerian root teas. All these herbs are known to promote relaxation and help reduce blood pressure. As per Ayurveda, the best time to drink herbal tea at night to control blood pressure is to consume the same an hour before sleep.
Practice Deep Breathing Exercises After DinnerAnother effective hack to manage blood pressure at night is to practice deep breathing exercises after dinner. This simple, yet effective step can greatly alleviate stress and help lower blood pressure. You may try exercise like diaphragmatic breathing or the 4-7-8 method are particularly beneficial.
Magnesium-Rich Foods For Lowering High Blood PressureAdding magnesium-rich foods to your evening meals can also contribute to lowering blood pressure. Items like spinach, almonds, and bananas are excellent sources of magnesium, which has been linked to reduced blood pressure. Making these foods part of a balanced diet can promote heart health and efficiently manage hypertension.
Reduce Salt or Limit Sodium IntakeSalt is your biggest enemy when you are dealing with high blood pressure. Try to cut down on your salt intake, especially at the night. Salt contains sodium which can instantly raise blood pressure levels. Try to switch to herbs, to enhance the flavour and taste of your meals, when trying to control blood pressure at home.
Create a Relaxing High Blood Pressure Lowering Bedtime RoutineMake sure that the place where you are going to sleep at night is soothing enough that your body and mind can have some calming time at night. Stress can contribute majorly to blood pressure, thus, having a peaceful place to sleep at night can boost your mental health, and thus keep your blood pressure spikes under control at night.
Try the above-mentioned home remedies to keep your blood pressure under control at night. However, it is ideal to consult a doctor or an expert before making any changes to your daily routine.
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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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