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Let’s Get Pumped About Heart Health!

Updated: May 29, 2020

“To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear. “ Buddah

Did You Know?

  • Heart disease is the leading cause of death for men, women, and people of most racial and ethnic groups in the United States.

  • Coronary heart disease is the most common type of heart disease, killing 365,914 people in 2017.

  • In the United States, someone has a heart attack every 40 seconds.

  • About 1 in 5 heart attacks is silent—the damage is done, but the person is not aware of it. (Heart Disease Facts. 2019, December 2).

What Are Some Risk Factors For Developing Heart Disease?

  • Obesity

  • Poor Diet

  • Diabetes

  • Stress

  • Smoking

  • Physical Inactivity

  • Excessive Alcohol Intake

What Can I Do To Prevent Or Help My Current Heart Disease Diagnoses?

  • Heart disease can not be cured BUT it is very treatable

  • Try not to add any additional sugars into your diet (one 12 oz soda can contain more sugar than you should have in a whole day!)

  • Make half your plate fresh vegetables and fruits

  • Choose low fat dairy

  • Decrease saturated fat intake

  • Choose whole grains, rich in fiber

  • Eat heart healthy Omega 3 fatty acids (such as salmon, mackerel, herring, anchovies, mussels and sardines)

  • Eat lean proteins including skinless chicken, fish and lean cuts of pork

  • Stay Hydrated - choose water and add citrus fruits like lemon, lime and orange for extra flavor

  • Keep alcohol to one drink a day for women, and no more than 2 drinks a day for men. (The American Heart Association Diet and Lifestyle Recommendations. n.d.). 

Know The Numbers For Hypertension!

This term refers to a chronic elevation in blood pressure. (see chart below for numbers)

Normal: Systolic BP <120 / Diastolic BP <80

Hypertension Stage 1: Systolic BP 140-159 / Diastolic BP 90-99

Hypertension Stage 2: Systolic BP >160 / Diastolic BP >100

(Diastolic numbers refers to people ages 18-79 YO)

What Is The DASH Diet?

The DASH diet stands for The Dietary Approach to Stop Hypertension. It is designed to help people lower their sodium intake, focus of foods with potassium, calcium and magnesium and decrease blood pressure levels. For Sample Menus, visit this link from Mayo Clinic.

Standard DASH Diet: You can have up to 2,300 milligrams (mg) of sodium a day.          Lower Sodium DASH Diet. You can have up to 1,500 mg of sodium a day.                           (If you aren't sure what sodium level is right for you, talk to your doctor.)                             (How to make the DASH diet work for you. 2019, May 8). 


Fun Facts About Your Heart :)

The average heart size is equal to that of a fist in an adult.

Your heart pumps about 2,000 gallons of blood every day.

Your heart will beat over 100,000 times each day.

If you were to stretch out your blood vessel system, it would extend over 60,000 miles.

Laughing is good for your heart. It reduces stress and gives a boost to your immune system. (Wells, D. 2017, July 6)

And Remember….Health starts from the inside out!

To discuss more detailed information regarding the topics within this blog, or to inquire about customized nutrition plans, please reach out to Cathleen Winter at

A Little About Me

My name is Mary DeBlasio, and I live in Silver Spring, MD. I am currently a student studying Nutrition and Dietetics at the University of the District of Columbia. I am set to graduate with a Bachelor’s of Science in May of 2021. I am very interested in mindful eating, and foods that correlate with the seasons. My goal after graduation is to pursue a dietetic internship with a focus on clinical dietetics. I would like to concentrate on patients suffering from gastrointestinal issues. All my information is backed by credible sources cited within the blog.


How to make the DASH diet work for you. (2019, May 8). Retrieved from

The American Heart Association Diet and Lifestyle Recommendations. (n.d.). Retrieved from

Wells, D. (2017, July 6). 24 Fun Facts About the Heart. Retrieved from

Heart Disease Facts. (2019, December 2). Retrieved from

Wolfram, T. (n.d.). Hypertension Understanding a Silent Killer. Retrieved from

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