November 30, 2023


As you intend your summer season enjoyable, assume additionally about adopting wholesome habits that may assist maintain your blood strain underneath management. When your blood strain is persistently excessive — a situation known as hypertension — blood flows via arteries at higher-than-normal pressures. This could trigger severe well being issues not simply on your coronary heart, but additionally on your blood vessels, kidneys, eyes and mind. 

Hypertension impacts ladies and men of all ages however making small life-style adjustments can go a great distance towards prevention. Begin with updating your summer season menu with scrumptious, heart-healthy recipes, like Hawaiian Huli Huli Hen.  

Following a heart-healthy consuming plan, such because the Dietary Approaches to Cease Hypertension (DASH), which emphasizes greens, fruits, entire grains, fish, poultry, beans, nuts, low-fat dairy and wholesome oils, may help maintain your blood strain in a wholesome vary. Developed via analysis by the Nationwide Coronary heart, Lung, and Blood Institute (NHLBI), DASH focuses on decreasing sodium and limiting meals which can be excessive in saturated fats, together with fatty meats, full-fat dairy and tropical oils. 

Together with including wholesome recipes to your summer season menu, NHLBI’s The Coronary heart Fact program encourages these wholesome habits that may assist you to management blood strain: 

Transfer extra: Purpose for a minimum of 150 minutes (2 1/2 hours) of bodily exercise every week. Attempt holding your self on tempo every week by taking pictures for 30 day by day minutes of exercise over 5 days. 

Purpose for a wholesome weight: Analysis reveals adults with obese and weight problems can decrease their blood strain by dropping simply 3-5% of their weight. Ask a buddy or member of the family to affix a weight reduction program with you; social assist may help you each keep motivated. 

Handle stress: Scale back stress — which may enhance blood strain — with meditation, enjoyable actions or assist from a counselor or on-line group. 

Stop smoking: Smoking damages your coronary heart and blood vessels. Name 1-800-QUIT-NOW or discover different sources out there on-line. 

Get your summer season off to a heart-healthy begin by speaking to your healthcare supplier about your blood strain numbers and what they imply. To study extra about coronary heart well being and blood strain, go to and discover DASH-friendly recipes at: 

Hawaiian Huli Huli Hen

Recipe courtesy of the Nationwide Coronary heart, Lung, and Blood Institute

Prep time: 10 minutes