For a healthy heart…watch the salt

1. For a healthy heart…watch the salt Looking to enhance your health? Then watch the salt…. Eating a diet high in salt can increase your blood pressure. Higher blood pressure is linked to increased risk of heart disease/attack and stroke.

2. People with high blood pressure are three times more likely to develop heart disease and stroke. They are also twice as likely to die from these diseases than individuals who have normal blood pressure levels.

3. Limiting Salt Can Drastically Lower Health Risks… According to a study published in the August issue of the Journal of the American College of Cardiology, women who limited their salt intake to only one teaspoon per day saw a reduction in their blood pressure by 16 points. The study compared one group of women who only increased their physical activity to 30 minutes, four days per week and another group of women who only lowered their salt intake to less than 2400 mg/d, keeping their activity level the same as usual. The women’s blood pressure that exercised lowered by five points and the women’s blood pressure that reduced their salt intake lowered by 16 points. www.sportsnutrition4u.com

4. Eating at least five portions of fruit and vegetables a day can help prevent heart disease. Many (such as bananas) are rich in potassium, which may help lower blood pressure. Good sources of potassium also include nuts and seeds, milk, fish, shellfish, beef, chicken, turkey, liver, and bread. • You should be able to get all the potassium you need from your daily diet. Adults need 3500 mg a day.

5. Ways to include fruits & vegetables in meals and snacks • Store properly to maintain quality. • Refrigerate fresh fruits and vegetables except bananas, potatoes or tomatoes for longer storage. • Arrange them so you’ll use the ripest ones first. • Keep ready to eat raw vegetables handing in a clear container in the front of your fridge

7. Tips for watching the salt! • Choose sensibly to moderate your salt intake. • Choose fruits and vegetables often. They contain very little salt unless it is added in processing. • Read the Nutrition Facts Label to compare and help identify foods lower in sodium—especially prepared foods.

8. Tips for watching the salt! • Choose fresh, plain frozen, or canned vegetables without added salt most often—they're low in salt. • Choose fresh or frozen fish, shellfish, poultry, and meat most often. They are lower in salt than most canned and processed forms.

9. Tips for watching the salt! • Read the Nutrition Facts Label to compare the amount of sodium in processed foods— such as frozen dinners, packaged mixes, cereals, cheese, breads, soups, salad dressings, and sauces. The amount in different types and brands often varies widely. • Look for labels that say "low-sodium." They contain 140 mg (about 5% of the Daily Value) or less of sodium per serving.

10. Tips for watching the salt! • Go easy on condiments such as soy sauce, ketchup, mustard, pickles, and olives—they can add a lot of salt to your food. • Leave the salt shaker in a cupboard.

11. Tips for watching the salt! • Use herbs, spices, and fruits to flavor food, and cut the amount of salty seasonings by half. • If you eat restaurant foods or fast foods, choose those that are prepared with only moderated amounts of salt or salty flavorings.

12. Tips for watching the salt! • Choose plain foods like grilled or roasted entrees, baked potatoes, and salad with oil and vinegar. Batter-fried foods tend to be high in salt, as do combination dishes like stews or pasta with sauce. • Ask to have no salt added when the food is prepared.

13. Tips for watching the salt! • Drink water freely. It is usually very low in sodium. Check the label on bottled water for sodium content.