January 31, 2017
February is American Heart Month and as a leading community-based organization committed to improving the nation’s health, the YMCA of Metro Chicago urges everyone to prevent heart disease by living smarter and healther. According to the American Heart Association, cardiovascular disease is the nation’s number one killer, responsible for 1 in 3 deaths each year in the United States. Additionally, 32.6 percent—about 80 million adults—have high blood pressure with less than half having it under control.
Besides monitoring your blood pressure, reducing sodium intake is a great way to keep your heart healthy. Per the American Heart Association (AHA), too much sodium in your system puts an extra burden on your heart and blood vessels. In some people, this may lead to or raise high blood pressure. Everyone, including kids, should reduce their sodium intake to less than 2,300 milligrams of sodium a day (about 1 teaspoon of salt). Having less sodium in your diet may help you lower or avoid high blood pressure.
Here are five additional tips from the United States Department of Agriculture (USDA) to help reduce sodium in your diet.
1. Think fresh: Most of the sodium Americans eat is found in processed foods. Eat highly processed foods less often and in smaller portions—especially cheesy foods, such as pizza; cured meats, such as bacon, sausage, hot dogs, and deli/luncheon meats; and ready-to-eat foods, like canned chili, ravioli and soups. Fresh foods are generally lower in sodium.
2. Enjoy home-prepared foods: Cook more often at home—where you are in control of what’s in your food. Preparing your own foods allows you to limit the amount of salt in them.
3. Fill up on veggies and fruits—they are naturally low in sodium: Eat plenty of vegetables and fruits—fresh or frozen. Eat a vegetable or fruit at every meal.
4. Adjust your taste buds: Cut back on salt little by little—and pay attention to the natural tastes of various foods. Your taste for salt will lessen over time. Additionally, keep salt off the kitchen counter and the dinner table and substitute spices, herbs, garlic, vinegar or lemon juice to season foods.
5. Boost your potassium intake: Choose foods with potassium, which may help to lower your blood pressure. Potassium is found in vegetables and fruits, such as potatoes, beet greens, tomato juice and sauce, sweet potatoes, beans (white, lima, kidney), and bananas. Other sources of potassium include yogurt, clams, halibut, orange juice and milk.