Heart-healthy diet: 8 steps to prevent heart disease
1. Control your portion size
3. Select whole grains
6. Reduce the salt (sodium) in your food
8. Allow yourself an occasional treat
1. Control portion sizes
8. Have a treat once in a while
Content
1. Manage portion sizes
2. Eat more vegetables and fruits
3. Choose whole grains
4. Limit unhealthy fats
5. Choose low-fat protein sources
6. Limit and reduce sodium and salt
7. Plan ahead: Create daily menus
8. Have a treat once in a while
6. Limit and reduce sodium and salt
Sodium is found naturally in some foods, such as celery or milk. Food makers also may add sodium to processed foods, such as bread and soup. Too much sodium can make your blood pressure go up. So can using too much table salt, which contains sodium.
High blood pressure is a risk factor for heart disease. Limiting salt and sodium is a key part of a heart-healthy diet. The American Heart Association recommends that adults:
- Have no more than 2,300 milligrams (mg) of sodium a day. That's about a teaspoon of salt.
- Ideally have no more than 1,500 mg of sodium a day
Limiting the amount of salt you add to food at the table or while cooking is a good first step. But much of the sodium you eat comes from canned or processed foods. These include soups, baked goods and frozen dinners. Eat fresh foods and make your own soups and stews to lower the amount of sodium you eat.
If you like the convenience of canned soups and prepared meals, buy products with lower sodium or no added salt. Watch out for foods that say "lower sodium." They might have less sodium than the regular kind, but they can still have a lot of sodium. Also, sea salt isn't healthier than table salt. They have about the same amount of sodium.
Another way to eat less sodium is to choose your condiments carefully. Many condiments are available in reduced-sodium versions. Salt substitutes can add flavor to your food with less sodium.
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