Have high blood pressure and need a healthy lunch option?

Nearly half of all American adults have high blood pressure.

Luckily, diet and lifestyle changes can help.

a recipe photo of the Vegan Superfood Grain Bowls

Photo:PHOTOGRAPHER: FRED HARDY, FOOD STYLIST: MARGARET MONROE DICKEY

Unfortunately, our fast-paced lifestyles can make adopting a healthier eating pattern challenging.

Luckily, choosing a heart-healthy lunch option doesnt have to be complicated.

So, to ensure a heart-healthy lunch, your best bet is to follow this diets guidelines.

A chart of the blood pressure ranges recognized by the American Heart Association. The text reads “Measuring your blood pressure and understanding the readings is critical to prevent and diagnose blood pressure conditions like hypotension and hypertension. These are the ranges recognized by the American Heart Association.” The categories are the following: Low blood pressure with a systolic reading of 90 mmHg and a diastolic reading of less than 60 mmHg. Normal blood pressure with a systolic reading of less than 120 mmHg and less than 80 mmHg. Elevated blood pressure with a systolic reading of 120-129 mmHg and less than 80 mmHg. Hypertension stage 1 blood pressure with a systolic reading of 130-139 mmHg or a diastolic reading of 80-89 mmHg. Hypertension stage 2 blood pressure with a systolic reading of 140 or higher or a diastolic reading of 90 or higher mmHg. Hypertensive Crisis blood pressure with a systolic reading higher than 180 or a diastolic reading of higher than 120.

EatingWell

saysCatalina Ruz, M.S., RDN, from Top Nutrition Coaching.Potassiumis critical for managing high blood pressure.

This mineral helps relax your blood vessel walls, reducing the tension and lowering your blood pressure.

The majority of the sodium in peoples diets comes from restaurants or packaged foods rather than from the saltshaker.

These components work together to provide a range of nutrients that support heart health.

Rich in Fiber

Most people dont get enough fiber in their diets.

High-fiber diets may protect against coronary artery disease by lowering blood pressure and improving cholesterol, says Jean.

But it doesnt have to.

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