Download Limiting Salt Can Drastically Lower Health Risks…

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.
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.
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.
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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.
Ways to include fruits & vegetables in
meals and snacks
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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
Tips for watching the salt!
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Choose sensibly to moderate your salt intake.
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Choose fruits and vegetables often. They contain
very little salt unless it is added in processing.
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Read the Nutrition Facts Label to compare and
help identify foods lower in sodium—especially
prepared foods.
Tips for watching the salt!
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Choose fresh, plain frozen, or canned vegetables
without added salt most often—they're low in salt.
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Choose fresh or frozen fish,
shellfish, poultry, and meat most
often. They are lower in salt
than most canned and processed
forms.
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.
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Look for labels that say "low-sodium." They contain
140 mg (about 5% of the Daily Value) or less of
sodium per serving.
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.
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Leave the salt shaker in a cupboard.
Tips for watching the salt!
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Use herbs, spices, and fruits to flavor food, and cut
the amount of salty seasonings by half.
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If you eat restaurant foods or fast foods, choose
those that are prepared with only moderated
amounts of salt or salty flavorings.
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.
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Ask to have no salt added when the food is
prepared.
Tips for watching the salt!
 Drink
water freely. It is
usually very low in sodium.
Check the label on bottled
water for sodium content.