KTK-Nutrition

Has your health care provider told you that you have high blood pressure? You’re far from alone. Nearly half of U.S. adults— 48.1% or 119.9 million people —are living with  high blood pressure , according to the  CDC . Because hypertension raises the risk of  heart disease  and  stroke , finding the right eating pattern can be one of the most powerful tools for protecting your long‑term health. Each year,  U.S. News & World Report  evaluates dozens of diets. For 2025–2026, they highlight the eating patterns most effective for lowering  blood pressure , improving overall wellness. Let’s break down what high blood pressure is, what foods help, what to avoid, and which diets experts say rise above the rest. 💓  What Is High Blood Pressure? High blood pressure ( hypertension ) occurs when the force of blood pushing against artery walls is consistently too high. Over time, this damages blood vessels and increases the risk of heart attack, stro...

Has your health care provider told you that you have prediabetes? If so, you’re not alone—about one in three American adults has it, according to the CDC. The good news: lifestyle changes, especially diet, can dramatically reduce your risk of progressing to type 2 diabetes.  💪 🌿 Each year,  U.S. News & World Report  evaluates dozens of eating patterns. For 2025–2026, they introduced a new  category :  Top Diets for Prediabetes . These ratings highlight the eating plans most effective for stabilizing blood sugar, improving insulin sensitivity, and supporting long‑term health. Let’s break down what prediabetes is, what a prediabetes‑friendly diet looks like, and which diets experts say rise to the top. 🔍 What is Prediabetes? Prediabetes occurs when your blood sugar is higher than normal but not high enough for a type 2 diabetes diagnosis. It’s a warning sign—but also an opportunity. Research shows that healthy eating, physical activity, and modest weight lo...

Every five years, the U.S. Departments of Health and Human Services (HHS) and Agriculture (USDA) release updated  Dietary Guidelines for Americans . But this year’s 2025–2030 edition marks a dramatic shift — one that Health Secretary Robert F. Kennedy Jr. calls “the most significant reset of federal nutrition policy in history”. Gone is the familiar MyPlate graphic. In its place: a bold, upside-down food pyramid with the message “Eat Real Food” and a new government portal,  realfood.gov , at its base. 🥩  What’s New in the 2025–2030 Guidelines? The new pyramid flips conventional wisdom on its head — literally. Protein, full-fat dairy, healthy fats, fruits, and vegetables now dominate the top. Refined grains and ultra-processed foods are pushed to the bottom. 🔑  Key Messages from RFK Jr. and USDA Secretary Brooke Rollins: “We are ending the war on saturated fats.” — RFK Jr. “Real food that nourishes the body… fuels energy… builds strength.” — USDA “We are realigning ...

Every January, people rush to set resolutions that revolve around restrictions --cutting carbs, giving up sugar, losing weight fast. But 2026 is shaping up to be the year of  adding  nourishing habits rather than taking things away. Nutrition experts are encouraging a more balanced, sustainable approach to wellness. Instead of focusing on deprivation, focus on building habits that support energy, gut health, and long‑term well‑being. Below are simple, science‑backed habits you can start today. Included are some of my and others’ recommendations including those by  a   nutritionist  in London, Kate Llewellyn-Waters, on how you can adopt  a healthier lifestyle.    🥚  1. Prioritize Protein at Every Meal Protein helps keep you full, supports muscle health, and stabilizes energy. In 2026, dietitians emphasize a “smarter focus on protein,” meaning high‑quality sources balanced with whole foods. ( MyFitnessPal )   Top Protein Picks Eggs  ...