Tip #23
When making sandwiches try to use
When making sandwiches try to use
Just one cup of processed or restaurant soup can have up to 940mg of sodium. That's only 1 cup and it doesn't even count the crackers.
Watch out for the salty six
Lowering sodium intake can reduce your risk of heart attack, heart failure, stroke, kidney disease, osteoporosis, stomach cancer, and even headaches.
When blood pressure is high for a sustained period it may overstretch and injure the blood vessel walls and speed the building up of plaque in your heart and blood vessels.
Consuming lower amounts of sodium can lower blood pressure and/or prevent high blood pressure from developing.
Most of the sodium in the average person's diet comes from packaged processed foods.
The American Heart Association recommends limiting the amount of added sugars you consume in a day to no more than 9 teaspoons for men, and 6 teaspoons for women and children.
Good oil choices for heart health are avocado, olive, peanut, safflower, sesame, soybean, and sunflower.
Using avocados for snacking, cooking, and baking is an easy way to add healthy fats, fiber, and essential vitamins and minerals to your diet.
Unsalted nuts and seeds are a great source of good fats, energy, protein, and fiber.
Try to eat fish 2 times a week. Choose oily or fatty fish like tuna, herring, lake trout, sardines, or salmon to get omega-3 fatty acids.
Unsaturated fats can lower bad cholesterol, and triglyceride levels, and provide essential nutrients.
When shopping compare food labels and choose products with the lowest sodium, added sugars, and saturated fats.
To lower added sodium, try keeping your salt and pepper shakers off of your table during mealtime.
Frozen canned, and dried fruits and vegetables can be a healthy choice. Just be sure to read your labels.
Freeze fresh fruits and vegetables so that you can add them to smoothies, soups, and casseroles throughout the year.
Shop at local farmer's markets for lower prices and ask for ideas on how to prepare purchased items.
You can save on fresh vegetables and fruits most of the time by buying in bulk and in season.
"People who eat plant-based dinners with whole carbs and unsaturated fats reduce their risk of heart disease by 10%"
Fresh foods are often less expensive during their harvest season.
The best way to get all the vitamins, minerals, and nutrients you need is to eat a variety of colorful fruits and vegetables.