What is hypertension?

What is high blood pressure?

High blood pressure, also known as hypertension, is a medical condition in which the pressure of the blood against the walls of the arteries is consistently too high. Blood pressure is measured in millimeters of mercury (mmHg) and is usually expressed as two numbers. The first, or higher, number is the systolic pressure which is the pressure created when the heart pumps blood around the body. The second, or lower, number is the diastolic pressure which is the pressure when the heart is at rest.

According to American Heart Association, healthy blood pressure is typically considered to be below 120/80 mmHg. When the systolic pressure is between 120 and 139 mmHg or the diastolic pressure is between 80 and 89 mmHg, the person is said to have pre-hypertension. If either of the numbers is consistently higher than 140/90 mmHg, then the person is said to have hypertension.

The categories of blood pressure, as defined by the American Heart Association, are:

Normal Blood Pressure: Less than 120/80 mm Hg

Elevated Blood Pressure: Systolic between 120-129 and diastolic less than 80 mm Hg
Stage 1 Hypertension: Systolic between 130-139 or diastolic between 80-89 mm Hg
Stage 2 Hypertension: Systolic at least 140 or diastolic at least 90 mm Hg
Hypertensive Crisis: Systolic over 180 and/or diastolic over 120, with patients needing prompt changes in medication regardless of the targeted level for their age.

What is pre-hypertension?

Pre-hypertension is a condition that is characterized by elevated blood pressure levels that are not yet high enough to be classified as hypertension. Pre-hypertension is a warning sign that an individual is at risk of developing hypertension in the future. According to the American Heart Association, pre-hypertension is defined as a systolic blood pressure (the top number) between 120-139 mm Hg and/or a diastolic blood pressure (the bottom number) between 80-89 mm Hg.

According to the Centers for Disease Control and Prevention (CDC), approximately one in every three adults in the US has pre-hypertension. A recent report by the CDC revealed that approximately 103 million adults in the US, or 32.5% of the adult population, have pre-hypertension. The report also found that the prevalence of pre-hypertension is higher among adults aged 18-44 years, non-Hispanic black adults, and adults living in the South.

Pre-hypertension is a warning sign for future high blood pressure and puts individuals at risk for developing other serious conditions, such as stroke and heart disease. It is important for individuals to monitor their blood pressure regularly and take steps to prevent hypertension.

The good news is that pre-hypertension can be managed and reversed in many cases.

Where does blood pressure come from?

Blood pressure is a measure of the force of blood pushing against the walls of your arteries. It is one of the most important signs of your health and is used to determine if you have a healthy heart and circulatory system.

Your heart pumps blood around your body, and the force of the blood pushing against the walls of your arteries is known as your blood pressure. The higher the force, the higher your blood pressure. As your heart beats, it pumps blood through your arteries, making them expand and contract. The pressure of the blood pushing against your artery walls is highest when your heart is pushing out the blood. This is known as your systolic pressure. In between heart beats, when the heart is resting, the pressure of the blood is lower. This is referred to as your diastolic pressure.

What are the health risks of having high blood pressure?

High blood pressure, or hypertension, is an important health risk factor that can have serious consequences on your health. Having high blood can lead to a variety of serious health problems, including stroke, heart attack, heart failure, kidney disease, and vision loss.

Heart attack: High blood pressure can cause a narrowing of the arteries that supply blood to the heart. This increases the risk of a heart attack, which occurs when the flow of blood to the heart is cut off. A heart attack is a serious medical emergency that occurs when your heart muscle is deprived of oxygen-rich blood, resulting in tissue damage. The health consequences of a heart attack can be severe and long-lasting. It is important to seek medical help immediately. High blood pressure can weaken the heart muscle over time, leading to heart failure. This occurs when the heart can no longer pump enough blood to meet the body’s needs.

In the US, an estimated 735,000 Americans have a heart attack each year. Of these, around 525,000 are first-time heart attacks and 210,000 are repeat heart attacks. According to the Centers for Disease Control and Prevention (CDC), approximately 647,000 Americans die from heart disease each year, accounting for one in every four deaths in the United States. Heart attack is the leading cause of death for both men and women in the US, accounting for about one of every five deaths.

Stroke: High blood pressure damages the walls of your arteries, making them more likely to become blocked. This can lead to a stroke, which occurs when a blood clot blocks the flow of blood to the brain.

Stroke is one of the leading causes of death in the United States. According to CDC, an estimated 140,000 people die from stroke each year in the United States, which is about one of every 20 deaths.

More importantly, stroke is a leading cause of serious, long-term disability, with an estimated 4.7 million people living with the consequences of stroke in the US. About 795,000 people experience a new or recurrent stroke each year. Stroke occurs when the blood supply to the brain is interrupted, depriving the brain of oxygen and nutrients. This can happen due to a blockage (ischemic stroke) or the rupture of a blood vessel (hemorrhagic stroke). The consequences of a stroke can vary, but they are often serious and may include paralysis, speech and language difficulties, long-term disability, and even death.

The most common and serious consequence of stroke is paralysis. Paralysis occurs when the brain’s ability to control muscle movements is impaired, resulting in a partial or complete loss of movement. Depending on the part of the brain affected, paralysis can affect different body parts. For example, paralysis of the left side of the body may result in the inability to move the right arm or leg.

Other common consequences of stroke include speech and language impairments. Strokes can affect the language centers of the brain which can lead to aphasia, an inability to understand and/or express language. Speech and language impairments can also lead to difficulties in reading and writing.

In addition to paralysis and language impairments, stroke can cause long-term disability. The CDC reports that stroke survivors are more likely to experience difficulty with activities of daily living such as bathing, dressing, and eating. Stroke survivors are also more likely to have difficulty performing activities such as shopping or using public transportation.

The risk of stroke increases with age and is higher in men than women. Stroke is the third leading cause of death for people aged 65 years and older, and the second leading cause of death for people aged 45 to 64 years in the US.

Kidney disease: High blood pressure can damage the small blood vessels in the kidneys, leading to a buildup of waste products in the blood and a decrease in their ability to filter out waste, electrolytes, and fluids. This can lead to kidney disease and subsequent health consequences, including anemia, nerve damage, and weakened bones.

According to the CDC, the death rate for people with kidney disease in the United States is high. It is estimated that there are over 37 million people in the US with chronic kidney disease, and that number is expected to rise. The death rate from kidney disease has been steadily increasing since the early 2000s.

In addition to physical health consequences, kidney disease can also lead to psychological issues. These include depression, anxiety, and decreased quality of life. The CDC reports that nearly one-fourth of adults with chronic kidney disease have depression.

Vision loss: High blood pressure can damage the tiny blood vessels in the eyes, leading to vision loss.

In addition to these serious health risks, high blood pressure can also put strain on other organs in the body, leading to an increased risk of developing other conditions, such as aneurysms and dementia. It is important to take steps to lower your blood pressure if it is high.

Sexual dysfunction: High blood pressure, or hypertension, can have a negative impact on sexual function in both men and women. In men, it can lead to erectile dysfunction, or the inability to achieve or maintain an erection sufficient for sexual intercourse. In women, high blood pressure can lead to decreased sexual desire and difficulty achieving orgasm. This is because hypertension can damage blood vessels and reduce blood flow to the genital area, which is crucial for sexual arousal and function. Additionally, many of the medications used to treat high blood pressure can also contribute to sexual dysfunction. It is important for individuals with hypertension to discuss any sexual problems they may be experiencing with their healthcare provider, as there may be alternative medications or treatment options available.

What are the symptoms and or signs of high blood pressure?

Hypertension (or high blood pressure) is a major risk factor. However, it is often referred to as a “silent killer”. This is because it often has no noticeable symptoms, so it can go undetected for years until a serious health event occurs. This makes it especially dangerous, as people may be unaware of it. According to the Centers for Disease Control and Prevention (CDC), approximately one in three American adults have high blood pressure. Of those people, only about half have their high blood pressure under control. More alarmingly, the CDC estimates that as many as 29 percent of adults with high blood pressure are not aware they have the condition. The only way to know if you have high blood pressure is to have your blood pressure checked. It is highly recommended that adults have their blood pressure checked at least once a year.

For those who experience symptoms, the most common are headaches, dizziness, and nosebleeds. Other symptoms can include sweating, chest pain, and vision changes. Some people may experience signs and symptoms of high blood pressure before a diagnosis is made. The following is a list of potential symptoms, ranked from most frequent to least frequent:

Headache
Blurred vision
Shortness of breath
Chest pain
Difficulty sleeping
Nausea
Fatigue
Confusion

Headaches: Severe headaches can be a sign of high blood pressure. Headaches are usually accompanied by pain in the neck, face, and/or shoulders. Generally, these headaches are on both sides of the head and can range from mild to severe. People with high blood pressure may have these headaches more often and more intensely than people with normal blood pressure. According to the World Health Organization, 40% of people with hypertension suffer from headaches.

Vision Changes: Symptoms may include blurred vision, fluctuating vision, spots or flashes of light, or even vision loss. In fact, the CDC reports that up to 10% of people with high blood pressure experience vision changes. These symptoms can occur suddenly or gradually and can occur in one or both eyes. It is important to speak to your doctor if you experience any vision changes

Nosebleeds: High blood pressure can cause increased blood pressure in the blood vessels of the nose, leading to nosebleeds. In some cases, nosebleeds can be frequent and heavy. According to the Centers for Disease Control and Prevention, people with high blood pressure are twice as likely to experience nosebleeds than those with normal blood pressure.

Chest Pain: Chest pain is a sign of a serious problem and should be immediately evaluated by a medical professional. This pain can range from mild to severe and is typically felt on the left side of the chest. According to the National Institutes of Health, chest pain is a sign of an underlying heart problem caused by high blood pressure.

Nausea and Vomiting: Nausea, vomiting, and even fainting can be a sign of high blood pressure. When a person’s blood pressure is abnormally high, it can cause an increase in the volume of blood that’s pumped through the body. This increased amount of blood often leads to a feeling of sickness and nausea. Furthermore, vomiting can occur as the body responds to the high levels of pressure in the blood vessels.

Fatigue: Fatigue and difficulty concentrating can be caused by high blood pressure. Fatigue is one of the most frequent symptoms. Fatigue can be caused by the body working to pump blood against the higher resistance of the narrowed or blocked arteries that are associated with hypertension. As the body works harder to pump blood, it puts on additional stress, leading to feelings of constant exhaustion. Furthermore, hypertension can lead to sleep disturbances and exacerbate feelings of fatigue.

Shortness of Breath: Shortness of breath, also known as dyspnea, is a common symptom of high blood pressure. High blood pressure can cause shortness of breath by constricting the blood vessels and limiting the amount of oxygen that is able to reach the lungs. This can lead to a feeling of breathlessness, especially when engaging in physical activity or during times of stress. The American Heart Association recommends that those with high blood pressure monitor their symptoms and consult their doctor if shortness of breath is experienced.

Irregular Heartbeat: High blood pressure is a major contributor to symptomatic irregular heartbeats, also known as arrhythmias. High blood pressure increases the stress on the heart and can lead to structural damage to the heart muscle. The damage can cause electrical pathways in the heart to be disrupted, leading to an irregular heartbeat. In some cases, high blood pressure can cause arrhythmias that are so severe they can be life-threatening.

Flushing: High blood pressure can cause a flushing sensation in the face and neck. This sensation is caused by the increased pressure in the arteries and veins, which can cause a feeling of heat and redness in the face. According to the American Heart Association, this flushing sensation is a sign of high blood pressure in some people.

Dizziness: Dizziness and lightheadedness can be a symptom of high blood pressure with increased pressure on the blood vessels in the head and neck. According to Harvard Medical School, people with high blood pressure may experience lightheadedness, dizziness, or even fainting due to decreased blood flow to the brain.

Blood pressure daily pattern and seasonality.

Blood pressure is an important indicator of heart health and its daily fluctuations can be of concern. According to the American Heart Association, a healthy blood pressure for adults should be less than 120/80 mm Hg. Research from the World Health Organization has found that the ideal blood pressure level for adults is below 115/75 mm Hg.

Blood pressure can fluctuate throughout the day, and can be higher in the morning and lower in the evening. For example, a study published in the American Journal of Hypertension found that the average systolic (the top number) and diastolic (the bottom number) readings were higher in the morning than in the evening. Specifically, the systolic reading was 119.1 mm Hg in the morning, significantly higher than the evening reading of 113.9 mm Hg. The diastolic reading was 75.6 mm Hg in the morning and 73.2 mm Hg in the evening.

A study conducted by researchers from the University of California San Diego and published in the Journal of the American Society of Hypertension found that adults over the age of 65 experienced a daily pattern in their systolic blood pressure. The study included over 6,000 participants with an average age of 79 and found that their systolic blood pressure peaked in the morning around 8 AM and was lowest in the evening around 10 PM. The average systolic blood pressure at its peak was 143 mm Hg and the average systolic blood pressure at its lowest point was 128 mm Hg. The daily fluctuation for systolic blood pressure alone can vary by 15 mm Hg on average.

In addition to daily fluctuation, blood pressure fluctuates with the changing of seasons. Research has suggested that BP is higher in the winter months than in the summer months. The Seasonal Variations of Blood Pressure (SEASON) study, conducted by the World Health Organization (WHO), looked at the BP of over 10,000 people in nine countries over the course of a year. The study found that BP was significantly higher in the winter months than in the summer months. Specifically, the study found that systolic BP (the top number in a BP reading) was 1.4 mmHg higher in winter than in summer and diastolic BP (the bottom number in a BP reading) was 1.1 mmHg higher in winter than in summer.

The difference between winter and summer was also found to be higher in people with hypertension than in people with normal BP. In people with hypertension, systolic BP was 3.3 mmHg higher in winter than in summer, and diastolic BP was 2.4 mmHg higher in winter than in summer.

The SEASON study also looked at the relationship between temperature and BP. The study found that for every 1-degree Celsius drop in temperature, systolic BP increased by 0.38 mmHg. The study also found that the difference in BP between winter and summer was greater in colder parts of the world than in warmer parts of the world.

What is the ideal blood pressure level at different ages?

The AHA recommends the following target systolic and diastolic blood pressure levels for adults aged 18 or older, as of 2020:

Age	Systolic (mmHg)	Diastolic (mmHg)
18-39	Below 120	Below 80
40-59	Below 130	Below 80
60-79	Below 140	Below 90
80+	Below 150	Below 90

What causes hypertension?

The exact cause of essential (primary) hypertension is unknown, but researchers have identified several potential risk factors. Research from the World Health Organization (WHO) shows that nearly 30% of hypertension cases worldwide can be attributed to unhealthy lifestyle choices.

Unhealthy Diet: Having a diet high in sodium, saturated and trans fats, cholesterol, and processed foods can increase the risk of developing hypertension. Studies have shown that individuals with diets high in fruits, vegetables, low-fat dairy products, and lean proteins have a lower risk of developing hypertension. For example, according to the Centers for Disease Control and Prevention (CDC), individuals who consume more than 2,300 milligrams (mg) of sodium per day, the equivalent of one teaspoon of salt, are more likely to develop hypertension than those consuming less than 1,500 mg daily.
Overweight. Obesity is a major risk factor for high blood pressure. According to the CDC, approximately 70 percent of adults in the United States who have high blood pressure are overweight or obese. When the body has extra fat, it can cause an increase in blood pressure due to the volume of blood that is needed to circulate through the extra tissue. This puts a strain on the arteries, which can cause them to narrow over time, resulting in higher blood pressure. In a study of overweight and obese adults published in the Journal of the American Medical Association, those who lost 5 percent of their body weight decreased their systolic blood pressure by an average of 6 mmHg and their diastolic blood pressure by 4 mmHg.
Lack of Exercise /sedentary lifestlye: Regular exercise helps to strengthen the heart, improve blood circulation, and reduce stress, all of which can help to prevent hypertension. According to the Harvard Medical School, individuals who engage in at least 30 minutes of moderate-intensity physical activity five days a week can reduce the risk of high blood pressure.
Excessive Alcohol Consumption: Drinking excessive amounts of alcohol can cause an increase in blood pressure. The National Institutes of Health states that individuals who consume more than two alcoholic drinks daily are twice as likely to develop hypertension compared to those who consume less than two drinks per day.
Stress: Stress can cause an increase in blood pressure, and individuals who are exposed to chronic stress are more likely to develop hypertension. According to the World Health Organization, the release of stress hormones such as cortisol and epinephrine can cause an increase in blood pressure, and this increase can be long lasting if the stress is not managed.
Smoking: Cigarette smoking is a major risk factor for hypertension. According to the Centers for Disease Control and Prevention, smoking increases the risk of developing high blood pressure by as much as 30 percent. The nicotine and other chemicals in cigarettes can cause the arteries to narrow, forcing the heart to work harder to pump blood, resulting in an increase in blood pressure.
Genes. It is believed that this genetic component is due to the presence of certain gene variants, or mutations, that can disrupt the normal regulation of blood pressure. Some of the gene variants that have been linked to hypertension are those that are involved in the regulation of the renin-angiotensin-aldosterone system (RAAS). Other gene variants may affect the body’s ability to produce or metabolize certain hormones, such as aldosterone and cortisol, which can also contribute to high blood pressure.
Age. Blood pressure generally increases with age. As aging occurs, the walls of our arteries become stiffer, and this can lead to higher blood pressure. According to the World Health Organization, the prevalence of hypertension increases with age, from 17.2% in the 18-39 age group to 61.6% in the 60 and over group.

Secondary hypertension is a type of high blood pressure caused by an underlying condition. It is less common than primary hypertension, accounting for only 5-10% of all cases. It is caused by one or more specific underlying conditions.

Kidney Disease: Kidney disease is one of the most common causes of secondary hypertension. Kidney disease can be caused by diabetes, lupus, or other chronic diseases, and can cause the kidneys to fail to regulate water and salt properly, resulting in high blood pressure. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), kidney disease is the leading cause of secondary hypertension, accounting for 25-30% of all cases.

Obstructive Sleep Apnea: Obstructive sleep apnea (OSA) is a sleep disorder that causes pauses in breathing during sleep. These pauses can cause oxygen levels to drop, resulting in high blood pressure. According to the Centers for Disease Control and Prevention (CDC), one in four people over the age of 40 has OSA, and it is estimated that 1 in 4 people with OSA also has high blood pressure.

Endocrine Disorders: Endocrine disorders, such as Cushing’s syndrome, hyperthyroidism, and adrenal gland tumors, can also cause secondary hypertension. These disorders affect hormones, which can cause the body to produce too much or too little of certain hormones, resulting in high blood pressure. According to the National Institutes of Health (NIH), these disorders account for 8-12% of all secondary hypertension cases.

Certain Medications: Certain medications, such as birth control pills, non-steroidal anti-inflammatory drugs (NSAIDs), and some cold and allergy medications, can also cause secondary hypertension. According to the American Heart Association (AHA), these medications can cause the body to retain salt and water, resulting in high blood pressure.

Other Causes: Other causes of secondary hypertension include congenital heart defects, renal artery stenosis, and certain drugs, such as cocaine and amphetamines. According to the World Health Organization (WHO), these conditions and drugs account for 5-10% of secondary hypertension cases.

Nutritional deficiencies that may cause high blood pressure

Here are some of the nutritional deficiencies that may cause high blood pressure:

Potassium Deficiency: Potassium is an essential mineral that helps regulate blood pressure. According to the National Institutes of Health (NIH), a diet low in potassium can increase the risk of developing high blood pressure. Foods that are rich in potassium include bananas, avocados, sweet potatoes, spinach, and white beans.

Magnesium Deficiency: Magnesium is another mineral that is important for regulating blood pressure. According to a review published in the journal Nutrients, low magnesium intake has been linked to high blood pressure. Good sources of magnesium include almonds, spinach, cashews, and black beans.

Vitamin D Deficiency: Vitamin D plays a role in regulating blood pressure by helping the body absorb calcium. According to the American Heart Association (AHA), low levels of vitamin D have been linked to high blood pressure. The best source of vitamin D is sunlight, but it can also be found in fatty fish, fortified cereals, and fortified dairy products.

Omega-3 Fatty Acid Deficiency: Omega-3 fatty acids are a type of healthy fat that is found in fatty fish such as salmon and mackerel. According to a review published in the journal Nutrients, omega-3 fatty acids may help lower blood pressure. In addition to fish, omega-3 fatty acids can also be found in flaxseed, chia seeds, and walnuts.

Fiber Deficiency: A diet that is low in fiber has been linked to high blood pressure. According to the AHA, a diet that is high in fiber can help lower blood pressure. Good sources of fiber include whole grains, fruits, vegetables, and legumes.

Calcium deficiency: Calcium is necessary for proper muscle function, including the muscles that line the walls of blood vessels. These muscles are responsible for controlling the diameter of blood vessels, which in turn affects blood pressure. When calcium levels are low, the muscles in the blood vessel walls can contract too much, leading to an increase in blood pressure. Calcium deficiency can lead to high blood pressure, particularly in individuals who are already at risk for hypertension. According to the National Institutes of Health, a calcium deficiency can cause the body to release hormones that can increase blood pressure. A study published in the American Journal of Clinical Nutrition analyzed the results of 29 clinical trials and found that increasing calcium intake led to a significant decrease in both systolic and diastolic blood pressure. The recommended daily intake of calcium for adults is 1,000 to 1,200 milligrams per day.

Coenzyme Q10 (CoQ10) deficiency: CoQ10 is important for the proper functioning of the cardiovascular system. It helps to improve circulation, reduce oxidative stress, and improve the function of the inner lining of blood vessels. CoQ10 supplementation has been shown to be beneficial for individuals with hypertension. A study published in the Journal of Human Hypertension found that CoQ10 supplementation led to a decrease in blood pressure in individuals with pre-hypertension. The study also found that CoQ10 supplementation improved endothelial function, which is important for blood vessel health.

It is important to note that these nutritional deficiencies are just some of the potential factors that may contribute to high blood pressure. It is important to maintain a healthy and balanced diet that includes a variety of nutrient-rich foods to support overall health and well-being. If you are concerned about your blood pressure, consult with a healthcare provider to discuss the best course of action for your individual needs.

Extra cautious nutritional factors for high blood pressure:

Excess sodium intake: Sodium is an essential mineral that our bodies need to function properly, but excessive intake can have negative health effects. High sodium intake is a common dietary contributor to high blood pressure.

The American Heart Association recommends consuming less than 2,300 milligrams (mg) of sodium per day, and ideally, less than 1,500 mg per day for most adults. However, the average American adult consumes around 3,400 mg of sodium per day, which is well above the recommended limit.

A study published in the New England Journal of Medicine looked at the effects of sodium reduction on cardiovascular events in adults with prehypertension. The study found that reducing sodium intake by about 25% over 18 months led to a significant reduction in the incidence of cardiovascular events. The authors of the study concluded that modest reductions in sodium intake could have substantial public health benefits.

There are several ways to reduce sodium intake in the diet, including:

Limiting processed and packaged foods, which tend to be high in sodium.
Using herbs and spices to flavor foods instead of salt.
Choosing fresh fruits and vegetables, which are naturally low in sodium.
Reading nutrition labels and choosing low-sodium or no-salt-added products.

Excess alcohol consumption: Research shows that excessive alcohol consumption can increase blood pressure, particularly systolic blood pressure. Systolic blood pressure measures the pressure in the arteries when the heart beats, while diastolic blood pressure measures the pressure in the arteries when the heart is at rest. A study conducted by the National Institute on Alcohol Abuse and Alcoholism found that heavy alcohol consumption, defined as 15 or more drinks per week for men and 8 or more drinks per week for women, is associated with an increased risk of hypertension, or high blood pressure.

The American Heart Association recommends that men should consume no more than two alcoholic drinks per day and women should consume no more than one alcoholic drink per day for optimal health. One mechanism by which alcohol consumption can increase blood pressure is by promoting the release of certain hormones, such as adrenaline, that can constrict blood vessels and increase blood pressure. Additionally, excessive alcohol consumption can lead to weight gain, which can also contribute to high blood pressure.

High saturated fat intake: Saturated fat is a type of dietary fat that is typically solid at room temperature. It is commonly found in animal-based foods such as butter, cheese, fatty cuts of meat, and full-fat dairy products. Saturated fat can also be found in some plant-based sources such as coconut oil and palm oil.

Studies have consistently shown that high saturated fat intake is associated with an increased risk of hypertension. A systematic review and meta-analysis of 15 randomized controlled trials found that reducing saturated fat intake resulted in a significant reduction in both systolic and diastolic blood pressure. The review also found that replacing saturated fats with polyunsaturated fats, such as those found in fish, nuts, and seeds, was associated with even greater reductions in blood pressure.

Another large-scale study of over 4,000 adults found that higher intakes of saturated fats were associated with an increased risk of developing hypertension over a 10-year period. The study found that each 5% increase in saturated fat intake was associated with a 17% increase in the risk of developing hypertension.

Consuming high amounts of saturated fat has also been linked to an increased risk of heart disease, type 2 diabetes, and other health conditions. It is recommended to limit intake of saturated fat to less than 10% of total daily calorie intake, with a focus on consuming healthier sources of fat such as monounsaturated and polyunsaturated fats found in foods such as nuts, seeds, avocado, and fatty fish.

High trans fat intake: Trans fats, or trans-unsaturated fatty acids, are a type of unsaturated fat that are produced during hydrogenation, a process used to turn liquid vegetable oils into solid fats such as margarine and shortening. According to the American Heart Association, consuming trans fats can raise LDL cholesterol levels and lower HDL cholesterol levels, leading to atherosclerosis and other cardiovascular issues. The AHA recommends that people limit their intake of trans fats to less than 1% of their daily caloric intake. This can be achieved by avoiding foods such as fried foods, commercial baked goods, and processed snacks that contain hydrogenated oils or partially hydrogenated oils.