❤️ Heart-Smart Nutrition Basics
Why Heart Health Matters
- High blood pressure (hypertension) strains the heart, arteries, kidneys, and brain.
- Healthy habits can lower your risk of heart disease, stroke, and other complications — even small changes add up.
What Helps the Most (Brief Overview)
Eat More of:
- Vegetables & fruits
- Whole grains
- Beans/legumes
- Lean proteins (fish, poultry, beans)
- Low-fat or fat-free dairy (if tolerated)
- Healthy fats (olive oil, nuts, seeds)
Eat Less of:
- High-sodium foods (canned soups, frozen meals, sauces, packaged snacks)
- Fried foods
- Red & processed meats
- Sugary drinks, sweets, desserts
- Heavy sauces, salty condiments
Reduce Sodium
- Choose “no-salt-added” or low-sodium items.
- Limit restaurant and fast-food meals.
- Season with herbs, citrus, vinegar, garlic, pepper — instead of salt.
Stay Active
- Aim for 30 minutes of movement most days (walking counts!).
- Short sessions (10–15 minutes) throughout the day are excellent.
- Include stretching, balance work, or gentle strengthening.
Watch Your Portions
- Half your plate = vegetables
- One quarter = lean protein
- One quarter = whole grains or starchy vegetables
Choose Better Beverages
- Water is best.
- Limit alcohol (and ask your provider if you have restrictions).
- Avoid sugary or high-sodium drinks.
Track Your Numbers
- Keep a simple log of:
- Blood pressure
- Weight (if advised)
- Medications
- Activity
- Meals or sodium intake (optional)
- Helps you and your provider see what’s working.
Make It Easier on Yourself
- Meal prep once or twice a week.
- Keep healthy snacks ready (fruit, nuts, cut veggies, hummus).
- Use a grocery list to avoid impulse buys.
- Ask your care coordinator for help setting goals or making adjustments.
Sample Quick Meal Ideas
- Breakfast: Oatmeal with berries; Greek yogurt with fruit; whole-grain toast with avocado.
- Lunch: Lentil or bean soup; veggie-forward salad with tuna or chickpeas; quinoa bowl.
- Dinner: Baked salmon with veggies; chicken stir-fry; Mediterranean pasta with olive oil & roasted vegetables.
- Snacks: Fruit, nuts, veggies + hummus, Greek yogurt.
10 Quick Wins for Faster Progress
- Swap salt for herbs/spices.
- Use smaller plates to control portions.
- Choose baked/grilled instead of fried.
- Drink water before meals.
- Keep high-sodium snacks out of the house.
- Add one extra serving of vegetables per day.
- Take a 10–20 minute walk after meals.
- Compare labels — choose items with <200 mg sodium per serving.
- Plan 2–3 heart-healthy meals each week.
- Celebrate progress — not perfection.
For a more comprehensive guide, consider reading the NIH’s “Your Guide to Lowering Your Blood Pressure with DASH”. You can access this at: https://www.nhlbi.nih.gov/files/docs/public/heart/new_dash.pdf .
⚠️ Medical Disclaimer
The dietary information provided in this resource is for general educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Individual nutrition needs vary based on medical history, medications, allergies, and overall health status.
Before making any changes to your diet, trying new foods, modifying portion sizes, or following any nutrition recommendations, please consult your physician, registered dietitian, or other qualified healthcare provider. If you have diabetes, kidney disease, gastrointestinal conditions, food intolerances, or other chronic health concerns, discussing dietary changes with your healthcare team is especially important.