Rita Smith, Registered Dietitian

02/26/2026

Nutrition Notes to Eat Well and Be Well: Heart Month and Life’s Essential 8

Continuing with the American Heart Association (AHA) Life’s Essential 8 guidelines for cardiovascular health:

Health Factors: MANAGE BLOOD SUGAR
High blood sugar levels are harmful to the heart and blood vessels, as well as kidneys; they also promote inflammation in the artery walls, making them more susceptible to plaque build-up. Fasting blood sugar should be less than 100 mg/dL. Since you will not feel blood sugar levels rising, be sure to have them periodically checked.

Health Factors: MANAGE BLOOD PRESSURE
High blood pressure that is not controlled is damaging to the heart and blood vessels, as well as the kidneys. The wear-and-tear brings about early heart disease and dementia. It is a silent disease- you cannot feel your blood pressure going up, so it is very important to keep up with your doctor visits for periodic checks. The goal is a blood pressure reading of less than 120/80.

Weight loss, if needed, a diet that includes lots of fruits and vegetables, nonfat dairy and lean protein will help to naturally lower blood pressure. Regular exercise is also beneficial.

02/25/2026

Nutrition Notes to Eat Well and Be Well: Heart Month and Life’s Essential 8

Continuing with the American Heart Association (AHA) Life’s Essential 8 guidelines for cardiovascular health:

Health Factors: MANAGE WEIGHT
Getting to and maintaining a good-for-you-weight will help achieve good readings of blood pressure, lipids and blood sugar, and in the end, that will benefit your heart health. Attention to eating a wide variety of plant foods (fruits, vegetables and grains), lean protein, modest portions, water as the primary beverage, and regular exercise ae good lifelong habits.

Health Factors: CONTROL CHOLESTEROL
Having high LDL-cholesterol levels has been linked to heart disease and dementia. Blood cholesterol is increased from a diet high in saturated fats and cholesterol (fatty red meats, chicken skin, beef tallow, butter, whole-milk dairy products, and tropical oils such as palm and coconut oils). Switch to healthy lean protein (egg whites, nonfat dairy, fish and poultry breast), vegetarian protein (soy, legumes, nuts), healthy fats (olive oil, canola oil, avocados), and lots of wholesome high-fiber foods (fruits, vegetables and whole-grains).

02/24/2026

Nutrition Notes to Eat Well and Be Well: Heart Month and Life’s Essential 8

Continuing with the American Heart Association (AHA) Life’s Essential 8 guidelines for cardiovascular health:

Health Behavior: QUIT TO***CO

Whether quitting cold turkey or gradually, it is never too late to quit this habit. Every single organ in your body will benefit. The AHA has some good resources to help with this difficult task. For buddy help: 1-800-QuitNow (1-800-784-8669).

Health Behavior: GET HEALTHY SLEEP

Sound, restful sleep is important for brain health, allowing time for clean-up duty to take place. Good sleep every night supports a strong immune system; provides recovery time for cells, tissues and arteries; and helps to keep blood pressure in good control. Adults need 7-9 hours of sound sleep each night.

02/23/2026

Nutrition Notes to Eat Well and Be Well: Heart Month and Life’s Essential 8

As we wrap up Heart Month, sponsored by the American Heart Association (AHA)(www.heart.org), it bears reviewing their Life’s Essential 8 checklist for cardiovascular health. These Health Behaviors and Health Factors guide us toward the best heart health that we can attain.

Health Behavior: EAT BETTER

As we have been discussing all week, the emphasis for eating well is on filling up your plate with wholesome, less-processed foods:

½ of plate filled with fruits and vegetables
¼ of plate filledwith vegetable protein and/or lean animal protein (especially fish)
¼ of plate filled with whole-grains and starchy vegetables (potatoes, corn, etc.)

Additionally, nonfat or low-fat dairy products should be included for their protein, calcium and potassium content. Small amounts of healthy fats can round out or contribute to meals: liquid oils, nuts and seeds, avocados, and nut butters.

The AHA also suggests limiting added sugars, alcohol and highly processed foods that are high in sodium, sugar and salt.

Health Behavior: BE MORE ACTIVE

Your body and brain need regular exercise and activity. It is designed to MOVE every single day. The AHA recommends 150 minutes of moderate exercise (walking, gardening) per week or 75 minutes of vigorous exercise (swimming, running) weekly. Don’t forget to include strength-training twice weekly and daily stretching.

Learn more about the American Heart Association's efforts to reduce death caused by heart disease and stroke. Also learn about cardiovascular conditions, ECC and CPR, donating, heart disease information for healthcare professionals, caregivers, and educators and healthy living.

02/20/2026

Nutrition Notes to Eat Well and Be Well:

In Heart Month, take a few minutes to assess your diet to be sure it provides enough fiber (25-40 grams/day) to support good cholesterol levels. Soluble fiber is especially great for helping to lower the harmful LDL-cholesterol.

OVERNIGHT OATMEAL
Makes 1 serving

Ingredients:

1/2 - 1 medium banana, peeled and sliced
½ cup dry rolled oats
½ cup skim milk (or preferred plant milk such as soy or almond)
1 T plain fat-free Greek yogurt
2 tsp. honey
½ tsp. ground cinnamon
⅛ tsp. nutmeg
½ tsp. vanilla extract
2 T chopped walnuts (or pecans)

Directions:

1. Place oats and milk in a container with lid.
2. Add banana slices, then skim milk, Greek yogurt, honey, cinnamon, nutmeg and vanilla. Top with chopped nuts.
3. Place lid tightly on the container and store in refrigerator overnight.
4. To serve, stir all ingredients together. Serve as is, or heat for about 1-2 minutes in microwave, if you prefer a warm oatmeal.

02/19/2026

Nutrition Notes to Eat Well and Be Well: Heart Month & This and That

As we near week’s end, let me share reminders of lifestyle habits that can lower cholesterol and limit inflammation in the arteries, reducing your risk for cardiovascular disease.

Be sure to:
*Avoid ALL forms of to***co

*Exercise daily, if possible, striving for 150 minutes per week

*Get to and maintain a healthy-for-you weight

*Limit or avoid all forms of alcohol

*Nightie night- strive for 7-8 hours of restful sleep each night

Additional heart information through the American Heart Association can be found at:

Learn more about the American Heart Association's efforts to reduce death caused by heart disease and stroke. Also learn about cardiovascular conditions, ECC and CPR, donating, heart disease information for healthcare professionals, caregivers, and educators and healthy living.

02/18/2026

Nutrition Notes to Eat Well and Be Well: Heart Month & This and That

More on fiber...

Soluble fiber is found in additional foods other than oats. Just a reminder, soluble food sources can naturally help to lower your total cholesterol and LDL-cholesterol.

Soluble fiber sources include:

*Oats and barley
Note: serve barley as a whole-grain side dish and barley-vegetable soup

*Dried beans and peas, lentils, chickpeas

*Sweet potatoes, peas, turnips, parsnips, onions, carrots

*Apples with skin, bananas, avocados, oranges and grapefruit, berries

With thoughtful menu planning, it will be easy to include one or two of these food sources of soluble fiber each day! And remember, when you can lower cholesterol naturally with healthy fats and good fiber, you will be able to avoid or take smaller doses of cholesterol-lowering medications!

02/17/2026

Nutrition Notes to Eat Well and Be Well: This and That for Heart Month

More about oatmeal:

Oatmeal by itself is rather plain, but the cool thing is, there are many ways to add flavor without many additional calories. This makes it such a versatile cooked cereal - you can change it up all the time!

Great additions to the oatmeal either while it is cooking or afterwards as a stir-in or topper:

*Spices such as apple pie spice, pumpkin pie spice, cinnamon, nutmeg
*Vanilla extract
*Cocoa powder
*Diced fresh fruit: apples, pears, peaches, bananas (sliced or mashed)
*Fresh or frozen berries
*Chopped nuts: almonds, walnuts and pecans
*Nut butters: peanut butter, almond butter or sunflower seed butter
*Seeds: ground flaxseed, chia
*Dried fruits: cranberries, raisins, chopped dates
*A drizzle of honey or maple syrup

To up the protein, make the oatmeal with nonfat milk or nonfat Greek yogurt rather than water. It will also be much creamier.

This is one of our favorite and most-frequent breakfast choices when we are traveling out and about with our RV. It is a filling breakfast that lasts well when we have an active morning planned for hikes, biking or exploring.

02/16/2026

Nutrition Notes to Eat Well and Be Well: Heart Month & This and That

We have spent the first two weeks of Heart Month chatting about the foods to ADD to your diet to help lower blood cholesterol levels: healthy fats and foods with natural high fiber content such as fruits, vegetables, legumes, whole-grains and nuts.

Let me spend a few extra minutes on oats. This protein-containing, high-fiber grain really can help lower harmful LDL-cholesterol levels. The 25+ years of research has shown this to be true. I remember when the studies were first coming out, and the food industry jumped on board to produce all kinds of foods with oats and oat bran added. Oat bran donuts? They were still sugary fried donuts. Oatmeal cookies with extra oat bran? Still cookies with loads of sugar.

The best way to enjoy oats is cooked as oatmeal. Pure and simple. You will have four types to select from: steel-cut oats (takes longer to cook and is a bit chewier); 5-minute rolled oats, 1-minute rolled oats, and instant oatmeal. The nutritional profile is very similar. They all provide about 5 grams of protein per serving, and the fiber is between 4-5 grams per serving. The soluble fiber, bete-glucan, helps to bind fat and cholesterol in the intestines for elimination. You can select what fits best for cooking and preparation time, and the type that you prefer for its texture.

A warning about instant oatmeal. It will be pre-salted and will run about 200 mg sodium per packet. Steel cut, 1-minute, and 5-minute rolled oats do not have sodium. Also, the packets have been flavored and pre-sweetened, giving you more sugary calories than you probably want.

02/13/2026

Eat Well to be Well: Heart Month

It is important to include small amounts of healthy oils and fats in your diet. Whether a stirfry, in a homemade dressing or in bakery items, nuts, seeds, and oils can fit the bill for good-for-your heart recipes.

CARROT MUFFINS

Ingredients:

1 cup flour - white or whole wheat
¼ cup wheat germ or ground flaxseed
½ teaspoon baking powder
½ teaspoon salt (optional)
½ teaspoon cinnamon
½ cup sugar
¼ cup vegetable oil
2 egg whites or 1 whole egg
¼ cup plain yogurt
1 cup finely shredded fresh carrot
½ cup raisins or chopped nuts

Directions:

1. Preheat oven to 400 degrees F. Coat a muffin tin with vegetable cooking spray.
2. Whisk together the flour, wheat germ or flaxseed, baking power, salt and cinnamon in large bowl.
3. In another mixing bowl, combine sugar, vegetable oil, egg whites and yogurt. Mix well.
4. Add the wet ingredients to the dry ingredients, and stir to combine. Gently stir in carrots and raisins/nuts, just until mixed.
5. Divide batter evenly between the 12 muffin cups. Bake for 15 minutes or until golden brown and a toothpick inserted in the center comes out clean.
6. Remove from oven and let rest 5 minutes before moving from muffin tin.

02/12/2026

Nutrition Notes to Eat Well and Be Well: Heart Month & Healthy Fats

Having an elevated LDL-cholesterol puts us at risk for developing cardiovascular disease. So just a caution reminder on these foods that may raise both inflammation and LDl-cholesterol. (Remember that inflamed arteries are more likely to have a thickening of the artery wall, leading to plaque build-up that impedes the flow of blood.)

Additional CAUTIONS:
Fried foods - french fries, chips, etc.
Fatty red meat - high in both cholesterol and saturated fat
Added sugar and high-sugar foods which can cause inflammation - cookies, cakes, sodas
Highly processed foods with no nutritional value

02/11/2026

Nutrition Notes to Eat Well and Be Well: Heart Month & Healthy Fats

When looking for sources of unsaturated fats to keep inflammation to a minimum and lower LDL-cholesterol, look no further than the wide variety of nuts and seeds. Although all of them have a combination of saturated, monounsaturated and polyunsaturated oils, the majority will be unsaturated, not saturated.

Nuts to include: almonds, pecans, walnuts, peanuts, cashews, pine; great in and on everything!

Seeds: chia (add to oatmeal and yogurt), sunflower (add to trail mix), flaxseed (needs to be ground to be able to digest; add to pancake and muffin batters)