Hypertension and Nutrition

High blood pressure (also known as hypertension) guidelines were revised in 2017. The new guidelines lowered the definition of hypertension in order to allow people to make changes earlier in the course of the disease and prevent further damage.

According the the American College of Cardiology:

“The new definition will result in nearly half of the U.S. adult population (46 percent) having high blood pressure, with the greatest impact expected among younger people. Additionally, the prevalence of high blood pressure is expected to triple among men under age 45, and double among women under 45”

This chart is showing the top number only-the systolic pressure which is the pressure against the artery walls as the heart is pumping blood out of the heart and into the body.

A more complete chart showing guideline changes can be found here.

What should you do if you now have high blood pressure?

Consider monitoring your blood pressure on your own.

Recommended lifestyle changes include adding exercise and healthy eating to your daily routine.

Assess your Atherosclerotic Cardiovascular Disease risk (ASCVD) here.

From Cooking Light Magazine

Spring Vegetable and Quinoa Salad with Bacon

Makes 4 servings


  • 2 1/2 cups fresh asparagus, cut diagonally into 1-inch pieces

  • 1/2 cup frozen green peas

  • 3 center-cut bacon slices, chopped

  • 3 tablespoons cider vinegar

  • 1 tablespoon unsalted butter

  • 2 teaspoons whole-grain Dijon mustard

  • 1 ¾ cups quinoa

  • 1 teaspoon black pepper

  • 1/2 cup chopped fresh flat-leaf parsley

  • 1 tablespoon chopped fresh tarragon

  • 1 tablespoon fresh thyme leaves

  • 5 ounces baby spinach

  • 3 tablespoons sliced almonds, toasted

Step 1

Bring a large saucepan filled with water to a boil. Add asparagus and peas; boil 2 minutes. Drain. Plunge into a bowl of ice water; drain.

Step 2

Cook bacon in a large skillet over medium-high heat 4 minutes, stirring occasionally. Remove bacon from pan with a slotted spoon; set aside. Add vinegar, butter, and Dijon mustard to drippings in pan, stirring with a whisk until butter melts. Add quinoa and pepper to pan; cook 1 minute. Place quinoa mixture in a medium bowl; add asparagus mixture, parsley, tarragon, thyme, and spinach, tossing to combine. Divide quinoa mixture among 4 plates; sprinkle evenly with reserved bacon and almonds

Nutritional Information

Calories 266, Fat 10.1g, Satfat 2.9g, Monofat 3.8g, Polyfat 2.1g, Protein 13g, Carbohydrate 33g, Fiber 7g, Cholesterol 11mg, Iron 6mg, Sodium 245mg, Calcium 115mg, Sugars 5g, Est. added sugars 0g

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