053 | Natural Ways to Manage High Blood Pressure and Cholesterol (That Actually Work)

Feeling overwhelmed after being told you need to "change your lifestyle"? You’re not alone—and you don’t need to go through it alone either. In this episode of EmpowerHer Wellness, host Morgan welcomes Registered Dietitian and Nutrition Coach Katia Mashni, who breaks down how to navigate new diagnoses like high blood pressure, high cholesterol, or elevated labs with calm, clarity, and confidence.

You’ll walk away with a practical, doable approach to creating lasting change—no crash diets or radical routines required.

About Today’s Guest - Katia Mashni

Katia Mashni is a Registered Dietitian Nutritionist and Board-Certified Health and Wellness Coach with a Bachelor’s degree in Clinical Nutrition and Dietetics and a Master’s degree in Public Health. 

She takes a well-rounded approach to wellness, recognizing that our health is shaped by many interconnected factors—lifestyle, mindset, environment, and culture. She’s also passionate about helping people build sustainable habits and create a healthy lifestyle that feels comfortable and supports long-term well-being.

What You’ll Learn:

- The mindset shift needed after a health diagnosis
- Why lifestyle change doesn’t have to mean a huge life overhaul
- How to create step-by-step goals that actually stick
- How to stay consistent (even when motivation fades)
- Why “baby steps” lead to big results in blood pressure and cholesterol management

Resources & Links Mentioned:

🔹Katia’s website
🔹Katia’s Instagram
🔹Katia's Sodium Facts Handout
🔹Katia's Cholesterol Handout
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🔹Want hands-on support to implement what you’re learning? Email Morgan with the subject line “Accountability” morgan@getfitwithme-morganekovich.com