What is Blood Pressure?

How hard the heart works to pump blood through your

blood vessels

How can I make sure my heart is healthy?

One way is to eat healthy foods!
Low-fat or fat-free dairy foods
Fruits and veggies
Lean protein

Check out these

nutrients!

Whole grains
Avoid too much salt (sodium)

Calcium

Magnesium

Potassium

Sodium

What is a DRI? Dietary Reference Intake

Amount of nutrient recommended to eat each day

Calcium

Important to help muscles contract

(remember, the heart is a muscle!)

Potassium

Important for muscle function and a healthy

heart!

Children Ages 1-8: 700-1000 mg/d

Children Ages 1-8: 3.0-3.8 g/d

Boys & Girls 9-18: 1300 mg/d

Boys & Girls 9-18: 4.5-4.7 g/d

Pregnant & Lactating women: 1000 mg/d

Pregnant & Lactating Women: 4.7-5.1 g/d

Low-fat milk, yogurt, cheese

Fruits: bananas, oranges, melons

Fortified orange juice

Dark green leafy vegetables, potatoes, avocados

Dark green leafy vegetables

Low-fat milk and yogurt

Plant-based protein: fortified tofu, almonds

Beans (like white beans)

Magnesium

Sodium

Important for a regular heart beat and a

strong immune system!

Too much sodium can raise blood pressure

and cause bloating!

Children Ages 1-8: 80-130 mg/d

No more than

Boys & Girls 9-18: 240-410 mg/d

Children Ages 1-8: 1000-1200 mg/d

Pregnant & Lactating Women: 310-400 mg/d

Boys & Girls 9-18: 1500 mg/d

Seeds, nuts, legumes

Pregnant & Lactating Women: 2300 mg/d

> Try eating pumpkin seeds for a snack!

Fast food, Chinese food, pizza

Dark green leafy vegetables

Canned and instant soup/noodles

Whole grains

Processed meats: bacon, sausage, hotdogs, bologna

1% or skim milk

Condiments: ketchup, BBQ sauce, mustard

Packaged snacks: chips, pretzels, popcorn

References: USDA National Nutrient Database, National Institute of Heath Medline Plus, Nutrition Care Manual Client Education

Heart Healthy Soups

Canned and instant soups contain a lot of sodium. Homemade soups are a tasty way to
eat vegetables, whole grains, and lean protein without too much sodium. Vegetables,
whole grains, and lean protein are great sources of calcium, potassium,
and magnesium nutrients for a healthy heart!
Lentil and Spinach Soup
Makes 10 one-cup servings
2 tbsp. olive oil

4 cups low sodium vegetable broth

1 large onion, chopped

7 oz fresh or frozen baby spinach

2 cloves garlic, minced

2 large tomatoes, chopped

2 cups uncooked lentils

1/2 tsp. black pepper

4 cups water
1. Heat oil in large pot over medium heat. Add onion and garlic; cook until onion is
soft, about 5 minutes. Stir often
2. Add lentils, broth, water, and bring to a boil. Reduce heat and simmer uncovered
until lentils are tender, 20-40 minutes
3. Add spinach and tomatoes, simmer for 10 minutes. Stir in pepper
4. Serve hot!

Per 1-cup serving:

180 calories
3.5 g total fat (0 g saturated fat)
7 g fiber

And only 280 mg sodium

Quick Black Bean Mexican Soup

Makes 10 one cup servings

4 cups water

1 tbsp. canola oil

1 cup low sodium vegetable broth

1 large onion, chopped

2 potatoes, diced

4 cloves garlic, minced

1/2 cup fresh cilantro, chopped

1 can (14-15 ounces) low sodium diced to- 1 tbsp. cumin

matoes
1/2 cup lime juice
4 cups cooked or canned no salt added
Hot sauce to taste
black beans
Garnish with a spoonful of plain yogurt
1. If not using low sodium or no salt added canned products, rinse canned tomatoes
and black beans with water to reduce sodium content
2. Heat oil in large pot over medium-high heat. Saut onion for 2 minutes. Add garlic
and tomatoes and cook for 2 minutes. Stir often.
3. Add beans, potatoes, water, and vegetable broth. Bring to a boil then reduce to lowmedium heat. Cook slowly; cover for 20 minutes.
4. Add cilantro, cumin, lime juice, and hot sauce if using. Stir well; cook for 10 minutes

5. Serve hot!

Per 1-cup serving:

140 calories

7 g protein

1.4 g total fat

90 mg calcium

(0 g saturated fat)

520 mg potassium

24 g carbohydrates

55 mg magnesium

6 g fiber

And 160 mg sodium