Mediterranean-DASH Intervention for Neurodegenerative Delay and High-Intensity Interval Training in Adults With Hypertension

Inclusion Criteria: * Age 18 to 74 years old * BMI 25 - 39.9 kg/m2 (for measured BMI) * Clinically diagnosed hypertension (physical medical record showing diagnosis of hypertension) with or without current medication use (SPB \< 160 mm Hg, DBP \< 100 mm Hg) * Physically inactive \< 7,500 steps per day (measured on Fitbit over 1-week) * No current injury, illness, or joint issue that prevents participation in exercise * Able to read and speak English * Willingness to participate and give informed written consent * Willingness to share medical record indicating diagnosis of HTN and current medication use Exclusion Criteria: * Pregnant, breastfeeding, lactating * Current smoker * Food allergy or lactose intolerance * Height \> 6 foot 6 inches (78 inches) * Blood pressure ≥ 160/100 mm Hg (Contraindication to exercise testing) * History of diagnosed cardiovascular diseases including heart attack, stroke, irregular heartbeat such as atrial fibrillation, coronary artery or peripheral artery disease, or heart failure * History of liver, kidney, or metabolic disease (including type I or II diabetes) * History of cancer * Diagnosed moderate to severe obstructive sleep apnea, CPAP use, insomnia, h/o other sleep disorder * Night shift and/or rotating shift worker (current or in the past 2 years) * Current use of sleep medications or sleep aids * Excessive alcohol intake - ≥ 8 drinks per week in women, ≥ 15 drinks per week in men * History of gastric bypass or other weight loss surgery * Current use of metformin, insulin, dietary supplements or drugs for glycemic control or weight loss * Weight stable for the last 2 months (\< 5 pounds body weight change) * Currently following a special diet for weight loss (Keto, Atkins, Intermittent Fasting) * A "yes" response to any questions on the PAR-Q (excluding Question 6 on use of BP medications) * Exercise training (≥ 2 days per week structured aerobic and resistance training at gym) * Prior hospitalization for COVID-19 * Any medications or supplements that may alter study outcomes as determined by study PI