Rita Smith, Registered Dietitian

05/28/2026

Nutrition Notes to Eat Well and Be Well: Stroke Awareness Month

A quick rundown reminder of ways to prevent a stroke:

🍎Manage high blood pressure, cholesterol and blood sugar (glucose)
🚶Be active every day
🍉Eat better, with a healthful plant-forward diet
🚶Lose weight
🥑Stop smoking
🚶Take medications as prescribed

Reference:

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.

05/27/2026

Nutrition Notes to Eat Well and Be Well: Stroke Awareness Month

Remember the acronym: B.E.F.A.S.T. for stroke identification:

B: Balance lost
E: Eye (vision) changes
F: Face drooping
A: Arm weakness
S: Speech difficulty
T: Time to call 911

Reference:

The American Stroke Association is a relentless force for a healthier world with fewer strokes.

05/26/2026

Nutrition Notes to Eat Well and Be Well: Stroke Awareness Month

Sobering facts: (according to the American Heart Association):

Strokes occur more frequently in women.
One in five women will have a stroke.
55,000 more women than men will have a stroke each year.
A stroke kills over 90,000 women yearly.

A recent study in the Neurology Open Access journal analyzed data collected from over 133,000 female teachers and education administrators. Their health has been tracked since 1995. Women who ate a Mediterranean-type diet had the lowest risk of having an ischemic (blood clot) stroke or hemorrhagic (bleeding) stroke.

Features of the Mediterranean diet that reduce stroke risk:

* Frequent intake of-
fruits, vegetables, and legumes
nuts, low-fat dairy, and twice weekly fish
olive oil as primary fat
small portions of lean animal protein

* Lower intake of -
red meat
processed foods with little nutritional value (chips, snack foods, etc.)
sugary drinks (soda, sweet fruit drinks, etc.)

05/25/2026

Nutrition Notes to Eat Well and Be Well: Stroke Awareness Month

This is hard to believe, but every 3 minutes a person dies from a stroke in this country. Strokes are the 4th leading cause of death and a leading cause of disability. Looking at the controllable risk factors for strokes, it is evident that strokes can be prevented.

According to the American Heart Association, these are risk factors for having a stroke that are IN YOUR CONTROL either through lifestyle habits or medications/treatments:

* High blood pressure that is NOT controlled. Keep your reading to less than 120/80
* Smoking
* If a women, use of hormone birth control with estrogen PLUS smoking
* Diabetes, not controlled
* Diet high in sodium, saturated fat and sugar
* Physical inactivity
*Obesity
* High cholesterol not controlled
* Atrial fibrillation
* Sleep apnea
* Coronary artery disease

Each of the factors listed above are a risk factor for having a stroke, but the risk is MUCH higher when you have more than one risk factor. As the risk factors add up, so does the risk for strokes.

05/22/2026

Nutrition Notes to Eat Well and Be Well:
Nutrition for High Blood Pressure Prevention, the DASH Way!

The DASH eating plan has a focus on fruits, vegetables and whole-grains. This opens up many meal planning ideas that incorporate a grain choice mixed with produce.

WILD RICE-APPLE SALAD
Serves 6

Ingredients:

1 cup wild rice
1 T extra virgin olive oil
1 large sweet potato, peeled and diced
3 cups chopped fresh or frozen kale
2 tsp. Mrs. DASH Garlic & Herb seasoning or other preferred seasonings
2 medium apples, cored and thinly sliced
1½ cups chopped nuts: almonds, pecans, walnuts, etc.

Dressing:
1 T Dijon mustard
¼ cup apple cider vinegar
1 T fresh lemon juice
1 T honey
¼ cup extra-virgin olive oil
black pepper, to taste

Directions:

1. Cook wild rice in boiling water according to package directions, usually for 45 minutes. Cool slightly before adding to salad.
2. While rice is cooking, prepare dressing by placing ingredients in Mason jar with lid. Shake well to combine. Set aside.
3. Heat oil in skillet over medium-high heat. Add sweet potato pieces and cook, stirring occasionally to prevent sticking. Can add small amount of water to the pan while it is cooking. Season with Mrs. DASH. Cook until tender or about 15 minutes. Add in kale 5 minutes before the sweet potato is done. Stir to combine.
4. In large salad bowl, place cooked kale, sweet potato, apple slices and nuts. Add cooled rice and toss to combine. Toss with salad dressing just before serving.

05/21/2026

Nutrition Notes to Eat Well and Be Well:
Nutrition for High Blood Pressure Prevention and Control the DASH Way!

For blood pressure control: fat-free or low-fat DAIRY

Protein, calcium and potassium will be the key nutrients to keep your blood pressure at 120/80 or lower. Fat-free or low-fat milk, yogurt and cheeses all contain these key nutrients. What is great about these dairy products is that they fit into any type of meal or snack. For example,

Milk replacing water when making oatmeal
Cottage cheese mixed into pancake batter
Greek yogurt & berries for a snack
Cheese slices in a lunchtime sandwich
Shredded cheese on tossed salad
Plain yogurt and herbs to make a creamy salad dressing

For additional information on the DASH Diet for blood pressure control, check out the website for the National Heart, Lung and Blood Institute at the National Institute of Health:

DASH (Dietary Approaches to Stop Hypertension) is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. 

05/20/2026

Nutrition Notes to Eat Well and Be Well:
Nutrition for High Blood Pressure Prevention and Control the DASH Way!

For blood pressure control: WHOLE GRAINS

Whole grains such as oats, quinoa, whole wheat, and barley provide fiber, magnesium and protein - nutrients that protect your blood pressure. You can check the fiber content on the Nutrition Facts label, and then also check the ingredient listing to make sure that the WHOLE grains (less processed) are primary ingredients (top of the list). Look for whole-grain pasta, cereals, tortillas and breads, as well as brown rice, barley and farro.

Easy peasy meal planning with whole-grains:

Breakfast: scrambled egg-egg whites with leafy greens in a whole-wheat tortilla
Lunch: barley-sweet potato-vegetable soup
Dinner: stir fry with assorted vegetables and shrimp or tofu cubes served over brown or wild rice

Of course, meals and snacks can round out with fruits, nuts, and low-fat dairy.

05/19/2026

Nutrition Notes to Eat Well and Be Well:
Nutrition for High Blood Pressure Prevention and Control the DASH Way!

For blood pressure control: FRUITS!

Fruits are another major food group that can help keep blood pressure down. From apples and pears to bananas and berries, all are super!

For blood pressure control: HEALTHY FATS that contain beneficial nutrients.

Fatty fish such as salmon, sardines and mackerel are high in omega-3 fatty acids. According to the American Heart Association, these fats may help lower blood pressure and reduce overall inflammation. Fatty fish also contain vitamin D, which will help the body absorb the good-for-your-blood-pressure calcium in the diet. Fresh, frozen and canned (drain off the liquid to remove some of the salt) fish are all A-okay.

Avocado is also worth a mention because this fatty fruit is a natural source of potassium, magnesium and calcium. In a whole medium avocado there is almost 1,000 mg of potassium! I love to dice and then mash avocado, mixing it with minced garlic or garlic powder, fresh lime juice, freshly ground black pepper, cumin, finely diced red onion, diced tomatoes, and a splash of olive oil. We add it to our wraps, on salads, and well, on just about everything!

05/18/2026

Nutrition Notes to Eat Well and Be Well:
Nutrition for High Blood Pressure Prevention and Control the DASH Way!

You may be familiar with the DASH Diet - Dietary Approaches to STOP Hypertension - an eating pattern that revolves around certain nutrients that are protective of your blood pressure. Foods that contain nutrients such as potassium, calcium, magnesium, fiber, omega-3 fatty acids, and protein have shown to offer this vital protection, keeping our blood pressure in the normal range. Let’s also mention, the DASH Diet is low in saturated fats, salt and added sugars.

This week, I will highlight a few of the nutrient-dense foods from the DASH Diet that will benefit your blood pressure.

Up first: VEGETABLES!

Green leafy veggies provide a bounty of potassium, magnesium and fiber: spinach, collard greens, kale, arugula, beet greens and Romaine lettuce. Cooked or raw, you can’t beat their health benefits. From a stir fry to greens in a salad to smoothies, leafy greens are a hit.

Additionally in the vegetable line, all cruciferous vegetables such as broccoli and broccolini, cauliflower, all types of cabbage, kohlrabi, radishes, and Brussels sprouts are a homerun providing potassium, magnesium, calcium and fiber.

The wide variety of legumes such as dried beans and peas, chickpeas, and lentils are a good provider of potassium and fiber. Cooked kidney, navy and pinto beans have over 400 mg potassium per ½ cup serving!

Don’t forget potatoes. I know. There is so much pushback on potatoes BUT white and sweet potatoes contain potassium, magnesium and fiber! Baked, steamed, mashed, oven-roasted - so many ways to enjoy their goodness. Your blood pressure will say thank you!

05/15/2026

Nutrition Notes to Eat Well and Be Well: Nutrition for High Blood Pressure Prevention and Control

A daily intake of foods that carry protective nutrients such as calcium, potassium, magnesium, fiber and protein can help us keep blood pressure in good control. This smoothie is a quick meal or snack that carries calcium (milk, yogurt), potassium (milk, peanut butter, banana, yogurt), magnesium (peanut butter, flaxseed), fiber (oatmeal, banana, flaxseed), and protein (skim milk, oatmeal, peanut butter, yogurt).

BANANA-PEANUT BUTTER SMOOTHIE

Ingredients:

¼ cup skim milk
5 T instant plain oatmeal
1 T peanut butter
1 medium banana
¼ cup plain fat-free or low fat yogurt
1 T ground flaxseed
5-8 ice cubes

Directions:

1. Soak the oatmeal in the milk for 5 minutes or until the oats soften.
2. Add softened oats-milk mixture to the blender with remaining ingredients. Puree until smooth.

Note: Different fruits and nut butters work great in this smoothie, as well as baby spinach and kale.

05/14/2026

Nutrition Notes to Eat Well and Be Well: High Blood Pressure Education Month

Flipping now to re-emphasize lifestyle habits that can PROTECT you from developing high blood pressure, be sure to:

Exercise regularly, striving for 150 minutes per week - about 30 minutes daily

Think of menu planning with fruits, vegetables, legumes and whole-grains anchoring meals

Lose a little weight - even 10-15 pounds is enough to make a difference in blood pressure

Skip the alcohol

Skip all to***co products

Find a way to destress each day - a calm walk, journal, yoga, meditation, etc.

Improve sleep habits so that you can have 7-8 hours of restful sleep each night