❤️ 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

1. Swap salt for herbs/spices.
2. Use smaller plates to control portions.
3. Choose baked/grilled instead of fried.
4. Drink water before meals.
5. Keep high-sodium snacks out of the house.
6. Add one extra serving of vegetables per day.
7. Take a 10–20 minute walk after meals.
8. Compare labels — choose items with <200 mg sodium per serving.
9. Plan 2–3 heart-healthy meals each week.
10. 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

This resource is provided for educational and informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. The information presented is general in nature and may not apply to every individual or health situation.

Individuals should consult their physician or other qualified healthcare professional for personalized medical advice, diagnosis, or treatment recommendations related to their specific health conditions and should not begin any new exercise program or change their diet or medications without consulting their healthcare professional.

Call 911 if you are experiencing a medical emergency.