Hypertension affects nearly half of all American adults, yet many are unaware of the serious risks that come with high blood pressure. Left untreated, it can lead to life-threatening complications such as heart disease, stroke, kidney damage, and vision loss.
The good news is that high blood pressure can be effectively controlled through lifestyle changes and proper nutrition. One proven approach is the DASH diet.
This diet is a heart-healthy eating plan designed to lower sodium intake and prevent high blood pressure. By adopting this diet, you can take proactive steps toward improving your heart health and well-being.
What is the DASH Diet?
The DASH (Dietary Approaches to Stop Hypertension) diet is a scientifically proven, heart-healthy eating plan designed to help lower high blood pressure naturally. It emphasizes nutrient-rich, whole foods such as fruits, vegetables, lean proteins, whole grains, and low-fat dairy, while reducing sodium, unhealthy fats, and added sugars.
By prioritizing foods high in potassium, calcium, and magnesium, the DASH diet supports heart health, improves circulation, and reduces the effects of sodium on blood pressure.
Key Foods in the DASH Diet
Aim for 4-5 servings of both fruits and vegetables daily. These foods are rich in potassium, a key mineral that helps counteract sodium’s impact and relax blood vessel walls. The American Heart Association (AHA) recommends a daily potassium intake of 4,700 mg for adults.
Potassium-Rich Foods for Heart Health
Food
Potassium Content (mg)
White Potato (baked, with skin)
~925 mg
Beets (1 cup, cooked)
~500 mg
Canned Clams (3 oz)
~535 mg
Sweet Potato (baked, with skin)
~500 mg
Banana
~425 mg
Artichoke
~425 mg
Spinach (1 cup, cooked)
~500 mg
Pomegranate (1 whole)
~400 mg
Lentils (1 cup, cooked)
~700 mg
Avocado (1 medium)
~700 mg
Tomato Sauce (1 cup)
~900 mg
Black Beans (1 cup)
~600 mg
White Beans (1 cup)
~1000 mg
Raisins (1/2 cup)
~600 mg
Edamame (1 cup)
~600 mg
Other Heart-Healthy Foods in the DASH Diet
Whole Grains: Aim for 6-8 servings daily, including brown rice, quinoa, and whole-wheat bread. These fiber-rich foods help lower blood pressure and support heart health.
Lean Proteins: Incorporate skinless poultry, fish, and plant-based proteins (such as beans, lentils, and tofu). Reducing red meat intake can further help manage blood pressure.
Low-Fat Dairy: Consume 2-3 servings of low-fat or fat-free dairy, like milk, yogurt, and cheese. These are excellent sources of calcium, which plays a crucial role in blood pressure regulation.
Healthy Fats: Focus on heart-friendly fats from olive oil, avocados, and nuts, while avoiding trans fats and saturated fats that contribute to high cholesterol and hypertension.
Limit Sodium: Sodium reduction is a cornerstone of the DASH diet. The AHA recommends consuming no more than 2,300 mg of sodium per day, and ideally less than 1,500 mg for those with high blood pressure.
Sodium and Hypertension: Why Reducing Salt Intake Matters
Excessive sodium intake is a primary contributor to high blood pressure, making it essential to cut back on salt for better heart health.
The DASH diet (Dietary Approaches to Stop Hypertension) encourages reducing processed foods and fast food, which are typically high in hidden sodium. Research shows that lowering sodium intake can help reduce blood pressure in hypertensive individuals and improve vascular function and artery elasticity.
Fast food meals can contain an alarming amount of sodium, often surpassing the recommended daily limit for individuals managing hypertension. Here’s the sodium content of some of the most popular fast food meals:
Fast Food Item
Sodium Content (mg)
McDonald’s Big Mac Meal with Medium Fries
1375 mg
Chick Fil A Chicken Sandwich
1460 mg
Subway 6-inch Subway Club
1,540 mg
Raising Canes Box Combo
2280 mg
Zaxby’s 4-piece Chicken Finger Plate
3230 mg
Popeyes 5-piece Tenders
3040 mg
Wendy’s Dave’s Double with Medium Fries
1800 mg
As you can see, many fast food items contain a significant amount of sodium, which can potentially negatively affect your blood pressure. By limiting your consumption of fast food and prepared meals, you’ll be taking an essential step toward managing hypertension.
Simple Ways to Reduce Sodium and Improve Heart Health
Adopting the DASH diet doesn’t mean you have to sacrifice flavor. By making a few smart choices, you can reduce sodium while still enjoying tasty meals. Here are some effective tips to get you started:
Cook at Home for More Control Preparing meals from scratch gives you complete control over the ingredients. Use fresh, whole foods and flavor your dishes with herbs, spices, and lemon juice instead of salt for a delicious, sodium-free boost.
Opt for Fresh or Frozen Vegetables Canned vegetables often contain added salt, which can quickly increase your sodium intake. Choose fresh or frozen vegetables with no added salt to help maintain a heart-healthy diet.
Read Food Labels Carefully When shopping for packaged foods, always check the label for sodium content. Look for low-sodium or no-salt-added options to help you control your salt intake without sacrificing taste.
Avoid Processed Meats Processed meats like bacon, sausages, and deli meats are notoriously high in sodium. Switch to lean cuts of meat or plant-based protein options like tofu or beans for a healthier, low-sodium alternative.
By making these small adjustments, you can effectively reduce sodium in your diet and improve your heart heart.
Ready to Take Control of Your Cardiovascular Health?
High blood pressure is a growing concern, with nearly46% of adults in Mississippi and 44.7% of adults in Alabama reporting that they have been diagnosed with hypertension by a healthcare professional. If you’re looking to manage or prevent hypertension, the DASH diet offers an effective, sustainable approach.
By prioritizing nutrient-dense foods and reducing sodium intake, you can support healthier blood pressure levels, improve heart health, and enhance overall well-being.
Take control of your heart health with expert nutrition guidance at Core Nutrition Health & Wellness. Working with a Registered Dietitian Nutritionist (RDN) can help you create a personalized nutrition plan tailored to your needs.
Whether you’re managing high blood pressure or looking to prevent it, an RDN can provide science-backed strategies to make the DASH diet work for you. Schedule your nutrition consultation today and take the first step toward better health
Heart disease is a leading cause of death worldwide. The good news? Diet plays a crucial role in maintaining cardiovascular health.
Functional foods offer health benefits beyond basic nutrition, such as lowering cholesterol, reducing inflammation, and improving blood vessel function. Here are some of the best functional foods for heart health.
1. Fatty Fish: A Functional Food for Heart Health
Fatty fish like salmon, mackerel, and sardines provide omega-3 fatty acids, which reduce triglycerides, lower blood pressure, and decrease the risk of heart arrhythmias.
The American Heart Association recommends eating at least two servings of fatty fish per week to support heart health.
Plant-Based Sources of Omega-3s for Heart Health
Eat vegan or vegetarian? Flaxseeds, chia seeds, walnuts, hemp seeds, and algae-based supplements offer excellent omega-3 sources.
These options provide alpha-linolenic acid (ALA), which the body converts into EPA and DHA. Algae-based omega-3 supplements serve as a direct source of DHA and EPA, making them a great fish alternative.
2. Oats and Whole Grains: Heart-Healthy Functional Foods
Oats contain beta-glucan, a soluble fiber that lowers LDL (bad) cholesterol. Whole grains like quinoa, barley, and brown rice provide fiber, antioxidants, and plant sterols that enhance cardiovascular wellness.
Research links whole grain-rich diets to a lower risk of heart disease. As a private practice dietitian, I always recommend buying organic oats to my clients, when possible.
3. Nuts and Seeds: Functional Foods for a Strong Heart
Almonds, walnuts, flaxseeds, and chia seeds deliver heart-healthy fats, fiber, and plant-based omega-3s. Studies show that regular nut consumption lowers cholesterol and reduces inflammation.
4. Leafy Greens: Functional Foods that Support Heart Health
Spinach, kale, and Swiss chard provide vitamins, minerals, and nitrates that regulate blood pressure and improve artery function. Diets high in leafy greens link to a lower risk of cardiovascular disease.
5. Berries: Antioxidant-Packed Functional Foods for Heart Health
Blueberries, strawberries, and raspberries contain antioxidants and polyphenols, reducing oxidative stress and inflammation. Eating at least three servings of berries per week lowers heart attack risk..
Research suggest consuming 1 cup of blueberries daily may help lower cardiovascular disease risk by 12-15%, making them a valuable addition to a heart healthy diet.
Try this delicious Blueberry Hempseed Salad which combines three heart-healthy ingredients to provide plant-based protein, omega-3s, fiber, and antioxidants.
6. Dark Chocolate: A Sweet Functional Food for Heart Health
Dark chocolate (at least 70% cocoa) provides flavanols, which support blood vessel function and lower blood pressure. Moderate consumption reduces heart disease risk.
7. Legumes: Plant-Based Functional Foods for a Healthy Heart
Beans, lentils, and chickpeas supply fiber, plant-based protein, and antioxidants that support heart health. Studies indicate eating legumes four times per week reduces LDL cholesterol and heart disease risk.
For easier digestion and nutrient absorption, always soak dry beans before cooking, choose canned varieties, or opt for sprouted beans.
Looking for ways to add more beans, lentils, or chickpeas to your diet, try these delicious, quick and easy recipes:
8. Olive Oil: A Functional Food for Heart-Healthy Cooking
Olive oil, particularly extra-virgin, contains beneficial nutrients like monounsaturated fats (MUFAs), polyphenols, and vitamin E, which support heart health.
Its anti-inflammatory and antioxidant properties help improve cholesterol levels, blood pressure, and blood sugar control.
Additionally, olive oil positively influences gut microbiota, contributing to a lower risk of cardiovascular diseases and overall mortality.
Research suggests that regular consumption of olive oil and its key components can reduce the likelihood of heart-related issues and improve long-term health outcomes.
Keep in Mind: Food is Medicine.
Adding functional foods to your diet enhances heart health and reduces cardiovascular disease risk. However, like medicine, functional foods work most effectively when consumed regularly.
A diverse diet rich in nutrient-dense foods ensures that your body receives a wide range of essential vitamins, minerals, and bioactive compounds needed for optimal health.
Start by incorporating omega-3-rich fish, fiber-packed whole grains, antioxidant-rich berries, and heart-friendly fats like nuts and olive oil into your daily routine.
By maintaining consistency and variety in your diet, you can maximize the benefits of functional foods and support long-term cardiovascular well-being.
Ready to Improve Your Heart Health?
At Core Nutrition Health and Wellness, our registered dietitians work with you to create a heart-healthy meal plan tailored to your food preferences and lifestyle, helping to improve not only your heart health but also your overall well-being.. Book a consultation today and let insurance cover the cost.
This Vegan Queso Cheese Dip delivers the rich, creamy taste of Velveeta without the dairy or artificial ingredients. Made with wholesome, plant-based ingredients, this smooth and flavorful dip is perfect for tortilla chips, burritos, quesadillas, and more.
Why You’ll Love This Queso Cheese Dip Recipe
Dairy-Free & Vegan – No cheese or milk, yet irresistibly creamy.
Wholesome Ingredients – Free from artificial flavors or preservatives.
Quick & Easy – Ready in just 15 minutes using a simple blend-and-go method.
Meal-Prep Friendly – Stays fresh for 5-7 days in the refrigerator.
1 (10 oz) can mild Rotel® tomatoes & green chilies, drained
1 ½ cups water
1 tsp salt (add more to taste)
¼ cup pickled jalapeño peppers, diced
4 Tbsp (¼ cup) pickled jalapeño juice
How To Make Healthy Queso Cheese Dip
Step 1: Boil the Cashews & Potatoes
In a medium saucepan, bring water to a boil. Add cashews and diced peeled potatoes. Boil until tender, about 10 minutes. Drain and let cool for 5 minutes.
Step 2: Blend Until Creamy
Transfer the cooked cashews and potatoes to a high-powered blender. Add the drained Rotel® tomatoes, water, salt, diced jalapeños, and jalapeño juice. Blend on high until smooth and creamy.
Step 3: Serve and Store
Pour into a bowl and serve immediately with tortilla chips, or drizzle over your favorite dishes. Store leftovers in an airtight container in the refrigerator.
Storage & Reheating
Refrigeration: Store in an airtight container for 5-7 days.
Reheating: Warm on the stovetop over low heat or microwave in 20-second intervals, stirring between each until heated through.
Other Ways To Use This Queso Cheese Dip Recipe
Nachos: Drizzle over tortilla chips and top with guacamole and salsa.
Burritos & Tacos: Use as a creamy, spicy sauce inside wraps.
Quesadillas: Spread inside a quesadilla for a cheesy, melty experience.
Dipping Sauce: Ideal for fries, pretzels, or fresh vegetables.
This dairy free queso cheese dip recipe delivers a rich, cheesy flavor without ultra processed ingredients. With just a handful of simple ingredients, you can create a dip that’s both nutritious and delicious.
The Best Dairy-Free Queso Cheese Dip
Julie Pace, RDN
The best queso cheese dip recipe made with simple wholesome ingredients. Smooth. creamy, and ready in 15 minutes.
Fill small pot halfway with water. Bring to a boil and add potatoes and cashews. Cook for about 10 minutes or until potatoes are tender.
Drain the cashews and potatoes. Let cool for about 5 minutes.
Transfer the cooked cashews and potatoes to a high-powered blender. Add the drained Rotel® tomatoes, water, salt, diced jalapeños, and jalapeño juice. Blend on high until smooth and creamy.
Pour into a bowl and serve immediately with tortilla chips, or drizzle over your favorite dishes. Store cooled leftovers in an airtight container in the refrigerator.
Notes
After blending all ingredients, taste the mixture. If needed, add 1/4 teaspoon of salt and blend again. Taste and add more, a little at a time, until desired flavor is reached.
With cold and flu season in full swing, prioritizing your health is more important than ever. Understanding how to keep from getting sick is essential to maintaining your health and well-being during this time of the year. One of the most effective ways to support your immune system is through your diet. By incorporating these 10 superfoods, you can give your body the nutrients it needs to fight off illness effectively and stay strong all year long.
1. Citrus Fruits: A Natural Way to Keep From Getting Sick
Citrus fruits, such as oranges, lemons, grapefruits, and limes, are excellent sources of vitamin C. This essential nutrient boosts the production of white blood cells, which help fight infections. Moreover, vitamin C acts as a powerful antioxidant, protecting your cells from harmful free radicals.
How They Work:
Increase white blood cell production.
Protect cells from oxidative stress.
Help shorten the duration of common colds.
Vitamin C helps prevent and manage respiratory and systemic infections by enhancing the body’s defenses. As an antioxidant, it combats free radicals, which can damage cells and impair immune function.
Since the human body cannot produce or store vitamin C, it is essential to regularly consume high-quality sources, especially during illness, to ensure optimal immune support (Food Sci Nutr, 2023).
Tips for Adding Citrus to Your Diet:
Start your day with a glass of freshly squeezed orange juice or orang slices.
Add lemon or lime juice to water or tea.
Make a vibrant salad with veggies and bell peppers.
2. Garlic: A Proven Superfood to Help Keep From Getting Sick
For centuries, garlic has been valued for its potent antimicrobial properties. Its active compound, allicin, is known to combat bacteria and viruses effectively, which can help keep you from getting sick, especially during the cold and flu season.
Additionally, garlic enhances the activity of immune cells, helping your body respond more effectively to infections. Studies have also shown that regular garlic consumption can reduce the severity and duration of colds. Its anti-inflammatory properties help soothe symptoms like congestion and sore throat, making it a natural remedy for respiratory illnesses.
Also, garlic contains antioxidants that protect against oxidative stress, further supporting overall immune health. Adding garlic to your daily meals is an easy way to fortify your defenses year-round.
How Garlic Helps:
Stimulates immune cell activity.
Reduces the severity of colds and flu.
Contains sulfur compounds that detoxify the body.
Research from The Journal of Nutrition confirms that garlic supports immune function and reduces infection frequency.
Easy Ways to Use Garlic:
Add minced garlic to soups, salads and stir-fries.
Mix it into homemade salad dressings.
Roast whole garlic bulbs for a mellow, sweet flavor.
3.Ginger
Ginger is another powerhouse ingredient, packed with gingerol, a compound known for its anti-inflammatory and antimicrobial properties. It can help ease respiratory infections, reduce inflammation, and support your overall immune health. Beyond its immune-boosting benefits, ginger is also effective in soothing nausea, improving digestion, and relieving symptoms like sore throats and congestion.
Spinach, kale, and Swiss chard are nutrient-dense foods packed with vitamins A, C, and E, along with essential minerals like zinc and magnesium. These nutrients are crucial for immune cell production and reducing inflammation that can keep you from getting sick.
Why They’re Great for Immunity:
Vitamin A fortifies mucosal barriers to block pathogens.
Antioxidants repair cell damage.
Zinc supports white blood cell development.
Ways to Enjoy Leafy Greens:
Toss them into salads with a tangy citrus vinaigrette.
Blend spinach or kale into a morning smoothie.
Sauté greens with garlic and olive oil for a quick side dish.
5. Yogurt with Probiotics
A healthy gut is a cornerstone of a strong immune system, which is key to not getting sick. In fact, approximately 70% of the immune system resides in the gut, where beneficial bacteria play a crucial role in regulating immune responses and preventing harmful pathogens from taking hold.
Yogurt containing live active cultures provides probiotics that balance gut bacteria, improving digestion and fortifying the body’s defenses against infections. Regular consumption of probiotic-rich foods like yogurt can enhance the production of immune-regulating cytokines and help maintain overall health.
How It Works:
Promotes a balanced gut microbiome.
Enhances the production of immune-regulating cytokines.
Reduces inflammation in the digestive system.
Research shows the probiotics in yogurt can strengthen the immune response and help your body resist infections.
Tips for Choosing Yogurt:
Opt for plain, unsweetened yogurt with live active cultures.
Add berries, nuts, or honey for extra immune benefits.
6. Omega-3 Fatty Acids
Fatty fish, like salmon and sardines, are rich in omega-3 fatty acids. These healthy fats reduce inflammation, support immune cell membranes, and enhance T-cell function. For those who consume a plant-based or vegan diet, be sure to include plant sources of omega -3 fatty acids like chia seeds, algal oil, hempseeds, walnuts, and flaxseeds to your diet.
Almonds, sunflower seeds, and pumpkin seeds are small but mighty. They’re packed with vitamin E, an antioxidant that protects immune cells, and zinc, which aids in the development of infection-fighting cells.
How They Help:
Protect cells from oxidative damage.
Strengthen the skin’s barrier against pathogens.
Zinc can be considered as a gatekeeper of the immune system, since the adequate function of virtually all immune cells is highly zinc-dependent.
Snack Ideas:
Create a trail mix with almonds and sunflower seeds.
Sprinkle pumpkin seeds on salads or yogurt.
8. Green Tea
Green tea is loaded with catechins, powerful antioxidants that combat free radicals. It also contains L-theanine, an amino acid that supports T-cell function and provides a calming effect.
Key Benefits:
Reduces oxidative stress.
Enhances immune cell activity.
Hydrates the body.
Recent research underscores green tea’s role in bolstering immunity.
Best Way to Enjoy:
Sip on hot green tea throughout the day.
Add a splash of lemon and a drizzle of honey for extra flavor.
9. Turmeric: Anti-Inflammatory Gold
Turmeric’s active ingredient, curcumin, is a potent anti-inflammatory and antioxidant. It helps regulate the immune response and combat infections by reducing inflammation in the body.
How It Supports Immunity:
Reduces chronic inflammation.
Enhances cell communication to fight pathogens.
Research supports curcumin’s ability to modulate immune system activity.
Berries, such as blueberries, strawberries, and elderberries, are rich in vitamin C and polyphenols. These compounds protect cells from damage and support antiviral defenses.
Why They’re Effective:
Neutralize harmful free radicals.
Boost the body’s antiviral response.
A 2020 study in Nutrients highlights elderberries’ ability to reduce flu symptoms.
Easy Ways to Add Berries:
Blend them into smoothies.
Sprinkle berries over yogurt or oatmeal.
Keep In Mind
Food is like medicine, you need to consume a variety of these nutrient-dense foods daily for them to work effectively, just as medicine must be taken regularly to be effective.
By incorporating these 10 powerful foods into your diet, you can naturally enhance your immune system and protect your health year-round. Small changes in your daily meals can make a big difference in how your body fights infections and stays resilient.
Want to learn how to easily incorporate more nutrient-dense foods into your diet? Schedule a consultation with our nutrition experts today and start your journey to living a healthier, happier life.
This protein-packed avocado toast recipe is a wholesome and flavorful way to start your day or fuel your body between meals. It combines functional ingredients like green lentils, guacamole, and hemp hearts for a plant-based meal rich in protein, healthy fats, and fiber. Not only is it quick and easy to prepare, but it’s also loaded with health benefits to keep you energized and satisfied.
Why You’ll Love This Avocado Toast Recipe
High Protein and Nutrient-Dense: With over 20 grams of plant-based protein, this toast is a powerhouse of nutrition, making it perfect for breakfast, a snack, or a light meal.
Functional Ingredients for Optimal Health: From sprouted green lentils for gut health to hemp hearts packed with omega-3 fatty acids plus 10 grams of plant protein, every bite nutrient-dense and tasty.
Quick and Easy: Ready in under 10 minutes, this recipe is perfect for busy mornings or when you need a quick, healthy boost.
Ingredients For This Avocado Toast Recipe
1 slice sourdough bread (made with only 3 ingredients)
1/4 cup cooked green lentils (sprouted for added benefits)
Toast the Bread Toast your sourdough bread slice until it’s golden and crisp.
Step 2
Layer the Ingredients
Spread the guacamole evenly on the toasted bread.
Top with cooked green lentils for a protein boost.
Add a generous handful of spring mix lettuce for freshness and fiber.
Sprinkle hemp hearts over the top for a nutty flavor and added nutrients.
Step 3
Finish with a Spicy Kick Drizzle sriracha sauce on top for a zesty, spicy finish. Adjust the amount to suit your heat preference.
Serve and Enjoy!
Functional Ingredients with Health Benefits
Green Lentils
Rich in Protein and Fiber: With approximately 11 grams of protein and 8 grams of fiber per half-cup, green lentils help support muscle repair and aid digestion.
Improved Digestibility: Sprouted lentils are easier to digest and cook faster, making them a great prep-ahead ingredient.
Hemp Hearts
Packed with Omega-3 and Omega-6 Fatty Acids: These essential fatty acids promote heart health and reduce inflammation.
High in Protein: With 10 grams of protein per 3 tablespoons, hemp hearts are a complete plant-based protein.
Guacamole
Healthy Fats for Satiety: Avocados are rich in monounsaturated fats that help you feel full and satisfied.
Loaded with Vitamins and Minerals: They provide potassium, vitamin K, and vitamin E for overall health.
Spring Mix Lettuce
High in Antioxidants: The mix of greens offers vitamins A and C to support immunity.
Low-Calorie Nutrient Boost: A cup of greens adds texture and nutrients without extra calories.
Sriracha Sauce
Metabolism Boost: The capsaicin in chili peppers can help boost metabolism.
Flavor Enhancer: A little goes a long way in adding a spicy, bold flavor.
Why This Recipe Works for Meal Prep
Cook Once, Use Often: Prepare a pot of green lentils at the start of the week and store them in the refrigerator. They’re incredibly versatile and can be used in salads, grain bowls, soups, or as a topping for dishes like this toast.
Quick and Customizable: Assemble this toast in minutes and switch up the toppings for variety throughout the week.
Take the Next Step Toward Your Health Goals
Ready to elevate your health by learning how to fill your plate with nutrient-dense foods? Our expert nutrition counseling services are here to help you create a personalized plan tailored to your lifestyle, preferences, and goals. Whether you’re looking to boost energy, improve digestion, or explore plant-based eating, we provide practical strategies and one-on-one support to help you succeed.
Avocado Toast
Julie Pace, RDN
This Protein-Packed Vegan Avocado Toast is a deliciously nutritious option for any meal. Made with toasted sourdough bread, creamy guacamole, cooked green lentils, fresh spring mix lettuce, and a sprinkle of hemp hearts, it’s a simple, flavorful way to fuel your day. Drizzled with sriracha sauce for a spicy kick, this toast boasts over 20 grams of plant-based protein, healthy fats, and fiber. Perfect for busy mornings.
