For a healthy heartwatch the salt

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For a healthy heartwatch 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.
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• 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.

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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 womens blood pressure that exercised lowered
  by five points and the womens 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.

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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 youll use the ripest ones first.
• Keep ready to eat raw vegetables handing in a
  clear container in the front of your fridge

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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 sodiumespecially
  prepared foods.

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Tips for watching the salt!

• Choose fresh, plain frozen, or canned vegetables
  without added salt most oftenthey'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.

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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.

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Tips for watching the salt!

• Go easy on condiments such as soy sauce, ketchup,
  mustard, pickles, and olivesthey can add a lot
  of salt to your food.
• Leave the salt shaker in a cupboard.

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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.

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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.

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Tips for watching the salt!

• Drink water freely. It is usually very low in
  sodium. Check the label on bottled water for
  sodium content.