Salt = Sodium

The recommended amount of sodium in a person's diet is about 2,300 mg per day (about 1 teaspoonful of salt).  Most people have a lot more salt in their food than is recommended.  In some people too much salt will increase their blood pressure.  African-Americans, the elderly and people with diabetes are at high risk of having high blood pressure due to too much salt in the foods they eat.

If you have high blood pressure, your doctor has probably told you to lower the salt in the foods you eat.  Maybe you have tried putting the salt shaker away or started adding less salt to the foods you cook. Congratulations!  These are steps in the right direction.

Keep the salt shaker in the cupboard.  Try some other ways to lower the salt in your diet by doing more cooking from scratch and buying fewer processed foods.

1.  Cook more meals and snacks "from scratch"
Making meals and snacks from fresh ingredients will make a big difference in the amount of salt in the foods you eat.  Have fun trying simple recipes that use mostly fresh fruits, vegetables and meat.  Eating fresh foods and limiting the salt you add to food at the table and in cooking is the best way to lower salt to recommended amounts.


2.  Become a careful shopper
If you don't cook from scratch very often you probably buy processed foods.  A processed food is easy to spot.  These are foods that are often ready to eat or are pre-packaged.  80% of the salt most people eat comes from processed food.  Your shopping skills -- especially making food choices based on the information on food labels -- will play a big role in your success in lowering the salt in your diet.

Some high-salt foods include: condiments, pickles, ham, bacon, salsa, cheese, deli or lunch meats, olives, broths, canned foods and anything processed.  Check the sodium content on food labels and think twice about anything with over 300 mg per serving.

More Tips for Reducing Sodium in Your Diet

• Buy fresh, frozen (without added sauces/seasonings) or canned "with no salt added" vegetables.
• Use fresh poultry, fish and lean meats, rather than canned or processed types.
• Use herbs, spices, and salt-free seasoning blends in cooking and at the table.
• Cook rice, pasta and hot cereals without salt. Cut back on instant or flavored rice, pasta, and cereal mixes, which usually have added salt.
• Choose "convenience" foods that are lower in salt.  Cut back on frozen dinners, pizza, packaged mixes, canned soups or broths, and salad dressings -- these often have a lot of salt.
• Rinse canned foods, such as tuna, to remove the salt.
• Look for low-or reduced -sodium or no salt added versions of foods.

Get Your Fruits & Vegetables During the Winter!

ChooseMyPlate was released by the USDA and suggests that you make 1/2 your plate fruits and vegetables at every meal.  Cold and snowy weather usually means fresh fruits and vegetables are hard to find.  They may also cost more money.  How do you provide fruits and vegetables for your family during these cold winter months?  Well, there is good news!  You always have options no matter what time of year it is.


Freezer Friendly

Chances are good that you won't find fresh green beans or berries without paying a lot of money.  Instead of fresh, you can find fruits and vegetables in the freezer section of your local grocery store.  Buy them on sale to save a few dollars.  Frozen fruits and vegetables last longer than fresh, so you can stock up and use them as needed and cut down on waste.  And the best news of all?  Frozen fruits and vegetables are just as healthy as fresh ones.

Canned Options

Canned fruits and vegetables are also great options during the winter.  Be aware of some of the hazards of canned foods.  Canned vegetables often contain sodium to increase their shelf life.  Be sure to rinse canned vegetables before eating. Rinsing will help remove some of the sodium.  Canned fruits are often packed in heavy syrup that can add extra calories.  Look for fruits packed in their own juices and are labeled "lite".  Drain canned fruits before eating them to help remove some of the syrup.

Seasonal Vegetables

Hearty vegetables such as turnips, beets and sweet potatoes are in season this time of year.  Use this time to try new vegetables for you and your family. Add spices such as cinnamon, nutmeg, and allspice to squash or sweet potatoes and roast them in the often for a tasty winter treat!  Some leafy vegetables such as kale, spinach, and chard are also great this time of year.  On a cold day, make a stew that includes hearty vegetables that you and your family like to eat.

Don't skip your fruits and vegetables during the winter.  Be creative and try new recipes.  Include frozen, canned and in season foods for a hearty winter meal. 

Happy Heart Healthy Valentine's Day!

Valentine's Day is just around the corner and love is in the air!

To go along with last week's blog post about American Heart Month, make a date with your heart this Valentine's Day with 5 easy steps for you and your family to become healthier this Valentine's Day.

1. Show your valentine how much you care by making a one-of-a-kind card from scratch and attaching a special sticker, pencil or poem instead of candy or chocolate.
2. Treat yourself and your loved ones to a heart healthy, home cooked meal that includes plenty of fruits and vegetables and foods low in saturated fat and salt.
3. Make your own healthy dessert by dipping fresh fruits like strawberries and bananas into melted dark chocolate.  Dark chocolate has a lot of antioxidants which help to protect the heart.
4. Show love to those who need it the most by running a food or clothes drive through your school or work and donating the items to a local shelter. 
5. Physical activity is great for you heart.  Try having an indoor dance party or bundle up and go sleeing or ice skating with your family.

For more tips, recipes, and activities, check out these websites:

• Nourish Interactive for free Valentine's Day printable activities
• Disney Family Fun
• Summer Kids Nutrition

February is American Heart Month

Did you know heart disease is still the leading cause of death?  You are at a higher risk of heart disease if you are:

• a woman age 55 or older
• a man age 45 or older
• African American
• Have a family history of early heart disease. 

The good news is there is a lot you can do help keep your heart healthy.  Since February is American Heart Month, this is a good time to check if you are doing what you can to stay HEART HEALTHY!

1. Make Healthy Food Choices

• Lower the Fat
• Choose lean meats and poultry. Examples include chicken and turkey without skin or 93% and higher lean beef. 
• Select fat-free or low-fat dairy products like milk and yogurt.
• Cut back on foods high in saturated fat and cholesterol. These foods include fatty beef, chicken with skin, butter and cheese.
• Lower sugar
• Cut back on beverages and foods with added sugars. Instead, stick to water, low fat milk and 100% fruit juice.
• Lower salt. (salt = sodium)
• Read labels to compare salt content of foods.  Select the food item that is lowest in sodium. 
• Add less salt when cooking.
• Put the salt shaker away!
• Eat smaller portions of food.

    2.  Become more active

• Start Slowly. Try going for a 10-minute brisk walk.  Work up to a total of 30 minutes per day.
• Involve friends and family members in physical activity.

So where do you start?  Many people try to make a lot of changes all at once. This often leads to getting discouraged and returning to old habits.  A better way to start is to choose only 1 or 2 small changes and make them lasting habits.  Maybe it is switching to a lower fat milk, or making your portion sizes just a bit smaller.  You may also want to try taking a short walk a few days a week.

Remember, you developed your eating and activity habits over a lifetime. Changing them takes time and effort.  Every step counts.  Your heart will thank you for it!