Here are some tips to try this month and throughout the year:
- Slow down on the sodium: Americans eat more than double the daily amount of sodium recommended by the American Heart Association. Too much sodium increases the risk of heart disease, stroke and other health problems, but this excess isn’t just from salting at the table. Americans get most of their sodium — 77 percent — from processed foods. If you choose these foods, compare the labels and look for lower-sodium versions.
The American Heart Association recommends no more than 2,300 milligrams (mgs) a day and an ideal limit of no more than 1,500 mg per day for most adults.
Here are the approximate amounts of sodium in a given amount of table salt:
- 1/4 teaspoon salt = 575 mg sodium
- 1/2 teaspoon salt = 1,150 mg sodium
- 3/4 teaspoon salt = 1,725 mg sodium
- 1 teaspoon salt = 2,300 mg sodium
- Pile on the fruits and vegetables: Choose all kinds of fruits and vegetables — fresh, frozen, canned, juiced and dried. Fruits and vegetables contain vitamins, minerals and other nutrients. Look for fruits and vegetables of many different colors. Then try a “healthy sauté” using a small amount of liquid to cook vegetables. Need a quick, healthy weeknight dinner? Try a salad. The American Heart Association has tasty recipes packed with such items as tofu, broccoli, mushrooms and much more.
- Get the skinny on fats: Learn how to substitute good fats (mono and polyunsaturated fats) for bad fats (saturated and trans fats). For example, try canola oil or olive oil instead of butter. Choose lean meats, poultry without skin and fish instead of fattier cuts of meats. Enjoy heart-healthy fats in moderation and remember this tip: 1 teaspoon equals 1 serving.
- Cook at home.Cooking at home is not only a great way to make sure the ingredients are healthy, but portions are correct. Try using a smaller salad-size plate instead of a big dinner plate, as well.
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