Get Heart Smart about Sodium

Having too much sodium in your diet may increase your blood pressure and raise your risk for not only heart disease, but also stroke and kidney disease.

What are the recommendations? Check out the information on sodium according to the newly released (as of January 31, 2011) 2010 Dietary Guidelines for Americans:
Adequate Intake (AI) levels
o 1 to 3 years: 1,000 mg/day
o 4 to 8 years: 1,200 mg/day
o 9 to 50 years: 1,500 mg/day
o 51 to 70 years: 1,300 mg/ day
o 71 years and older: 1,200 mg/day
General Recommendations:
o Reduce daily sodium intake to less than 2,300 mg/ day (about 1 teaspoon of salt).

Bottom Line: By weight, they both have about the same amount of sodium chloride. In other words, sea salt is still salt. No matter which one you prefer because of taste, texture, or processing, you should still reduce your intake to 1,500 to 2,300 mg of sodium a day if you're a healthy adult. Keep such tips in mind as High Blood Pressure is on the rise in this country.

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FEBRUARY IS HEART MONTH:

FEBRUARY IS THE MONTH OF LOVE. SWEET TREATS, OFTEN IN THE SHAPE OF A HEART, ARE AVAILABLE IN ABUNDANCE IN HONOR OF ST. VALENTINE’S DAY. BEFORE YOU OVERINDULGE, OR TEMPT YOUR SWEETHEART WITH SUGARY TREATS, CONSIDER THIS: MORE THAN ONE IN THREE AMERICAN ADULTS HAVE ONE OR MORE TYPES OF CARDIOVASCULAR DISEASE. A HEALTHY LIFESTYLE, INCLUDING A DIET RICH IN FRUITS AND VEGETABLES, IS ONE OF THE KEYS TO REDUCING YOUR RISK FOR HEART DISEASE. WITH AN AVERAGE DAILY CONSUMPTION OF LESS THAN TWO SERVINGS OF FRUITS AND ONE TO TWO SERVINGS OF VEGETABLES, THERE IS PLENTY OF ROOM FOR IMPROVEMENT. THIS YEAR, SHOW YOUR LOVED ONES HOW MUCH YOU CARE – SKIP THE CANDY HEARTS IN FAVOR OF A HEALTHIER OPTION. FRUIT PAIRED WITH HEALTHIER DARK CHOCOLATE IS ONE ALTERNATIVE TO LESS HEALTHY MILK CHOCOLATE AND OTHER CANDIES.


EATING FOR HEART HEALTH:

REDUCING FATS, CHOLESTEROL AND CALORIES ARE IMPORTANT TO IMPROVING HEART HEALTH. THERE ARE SEVERAL WAYS TO DO THIS: AVOID HIGH FAT FOODS, CONSUME A SMALLER PORTION SIZE OR MODIFY RECIPES. WHILE THE FIRST TWO APPROACHES ARE STRAIGHTFORWARD, MODIFYING RECIPES REQUIRES FURTHER INSIGHT. FIRST, YOU CAN ASSESS THE PURPOSE OF THE INGREDIENT. IS IT A TOPPING THAT CAN BE LEFT OFF? NEXT, YOU MIGHT REDUCE THE AMOUNT OF CERTAIN INGREDIENTS. FOR EXAMPLE, USE SIX TABLESPOONS OF BUTTER INSTEAD OF EIGHT TABLESPOONS. FINALLY, LOOK FOR LOW-FAT OR NO-FAT SUBSTITUTIONS (SKIM MILK INSTEAD OF WHOLE MILK). KEEP YOUR CHOLESTEROL IN CHECK BY INCREASING THE FIBER IN YOUR DIET. FIBER, WHICH HELPS MOVE CHOLESTEROL OUT OF YOUR SYSTEM, IS FOUND ONLY IN PLANT FOODS – FRUITS, VEGETABLES AND WHOLE GRAINS.

HIGH BLOOD PRESSURE IS A RISK FACTOR FOR HEART DISEASE AND STROKE. IN SOME CASES, LIMITING SODIUM, OR SALT, CAN REDUCE AN ELEVATED BLOOD PRESSURE. FRESH FRUITS AND VEGETABLES HAVE VERY LITTLE SODIUM, SO PLAN YOUR MEALS AROUND FRESH FRUITS, VEGETABLES, WHOLE GRAIN PRODUCTS, MILK AND UNPROCESSED MEATS.

DON’T SACRIFICE FLAVOR! WHEN YOU DECREASE THE SALT AND FAT IN RECIPES, YOU WILL FIND THAT ADDING HERBS AND SPICES WILL HELP ENHANCE THE FLAVORS OF YOUR FAVORITE FOODS AND ADD VARIATION TO DISHES. THIS IS A GREAT OPPORTUNITY TO EXPRESS YOUR CULINARY CREATIVITY. HOWEVER, WHEN TRYING A NEW HERB OR HERB COMBINATION, START WITH NO MORE THAN ONE-FOURTH TO ONE-HALF TEASPOON TO A PINT OF SAUCE, SOUP, STEW, VEGETABLE OR POUND OF MEAT. MAKE SMALL CHANGES..IT'S GOOD FOR THE HEART! HAPPY VALENTINE'S DAY EVERYONE!

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