A low-pressure approach to controlling high blood pressure.
This is a FREE, 100%-virtual program that focuses on self-monitoring of your blood pressure with individualized support, and teaches lifestyle techniques through nutrition education and cooking classes. During the four-month program, you will learn how to get healthier and stay that way.
Why control high blood pressure? Why Now?
Nearly half of adults in the United States (47%, or 116 million) have hypertension (CDC, 2021).
Blood pressure normally rises and falls throughout the day, but when it stays high for a long time, it can cause other health complications and do lasting damage to your heart and blood vessels. The sooner you get it under control, the better your chances of avoiding heart disease and other health problems.Learn about high blood pressure
- Lower blood pressure
- Better blood pressure management
- Increased awareness of high blood pressure triggers
- Healthier eating and lifestyle habits
"I met my coach via Zoom and found her to be friendly and very relatable. I faithfully took my blood pressure twice a day and a month later lo and behold my blood pressure started to go down. Taking the time out for myself helped lower my blood pressure, and now it is mostly in the normal range."
"I watched program representatives prepare and cook meals via Zoom and learned ideas for healthier ingredient substitutions, key ingredients to watch out for when shopping and their impact on blood pressure, and a few healthy recipes."
“The live nutrition classes taught me little tweaks like substituting pearl barley for rice. All these foods were vaguely familiar to me, BUT now I learned how to use them to design my meals. All of this and being able to monitor my own blood pressure has empowered me to exercise control over my overall health.”
How do I qualify?
Gain the skills to make a difference.
Seven classes. Four months. A lifetime of positive change.
- Nutrition and blood pressure facts
- Program overview
- What a “DASH day” looks like
- How to choose healthy options
- Why following DASH works to help manage high blood pressure
- Overview of the Walk with Ease program to kick-start activity for a healthy heart
- Why following a low-sodium lifestyle can help reduce high blood pressure
- Ways to reduce sodium
- Choosing healthier meal options
- “Know Your Numbers” — what do blood pressure, cholesterol, blood sugar, body mass index (BMI), and waist circumference mean for your heart health?
- Shopping for heart-healthy foods
- Preparing and cooking heart-healthy meals
- Reading and understanding nutrition labels
- Using salts, herbs, and spices to add flavor
- Medication Therapy Management — why it’s important to work together with your health care provider and pharmacist to find the best medicine for managing high blood pressure
- How to add heart-healthy fats, oils, vitamins, and minerals to your diet
- Heart-healthy snacks
- Making heart-healthy menu choices when dining out
- Evidence-based community programs for management of diabetes and chronic diseases/pain, as well as nutrition resources
All Nutrition Education sessions are taught by a licensed and registered dietician in the state of Delaware.
Learn about healthy cuts of meat that can be part of a heart-healthy menu, plus recipes and techniques to make delicious chili a part of your heart-healthy meal routine.
Learn to buy, store, and prepare fruits and vegetables while they’re in season, more available, and less expensive. Plus, learn ways to use canned, frozen, or dried seasonal fruits and veggies to enjoy their taste and nutrition throughout the year. Featured recipe: harvest chicken dinner salad with homemade red wine vinaigrette.
Learn delicious cooking methods for heart-healthy seafood, like baking, grilling, and broiling. Plus, learn ways to save money — seafood doesn’t have to be as expensive as you think. Featured recipe: blackened tilapia with strawberry kiwi salsa.