Posts Tagged With: american heart association

August 29 – Less Salt More Herbs Day!

 

Today is Less Salt More Herbs Day!

 
Salt is typically used to season food. Today’s a great day to reduce the quantity of salt in your diet if you are trying to live a healthier lifestyle. Using herbs you can discover other tastes and adopt a new way of cooking.

The consumption of salt has been linked to heart disease and high blood pressure, and as little as two teaspoons a day may increase a person’s risk of stroke.

If you are keeping track of your daily sodium in take sodium is hidden in foods that would surprise you. Sodium is a good thing in moderation. To keep an accurate daily record check the list.

You can make your own herbal blend to use as a salt substitute by combining specific herbs and seasonings that you prefer. Some that work well are cayenne pepper, garlic powder, sage, thyme, oregano, basil, onion powder and black pepper. Experiment with different combinations in varying amounts until you find one that works well for you. Keep in mind that many herbs are also believed to be helpful in fighting cancer.

In a study of over 2,600 people, those who got more than 4,000 milligrams of sodium a day were about two-and-one-half times more likely to have a stroke than those who got less than 1,500 milligrams a day.

One teaspoon of salt contains 2,300 milligrams of sodium.

Quick guide for herb use while cooking:

Fish: Anise, cilantro, coriander, dill, fennel, Parsley, sage and thyme.

Chicken: Anise, parsley, sage, rosemary and thyme

Vegetables: basil, chives, dill, fennel, rosemary, oregano and parsley.
 
 
 
 
 

 
The High Blood Pressure Solution: A Scientifically Proven Program for Preventing Strokes and Heart Disease [Paperback]
by: Richard D. Moore M.D. Ph.D.

Amazon Price: $11.53


 
 
 
 
 
 

Categories: Baking, Barbeque, BBQ, Cooking, Family, Food, Food & Drink, Grocery, Health, Recipes | Tags: , , , , , , , , , , , , , , , , , , , , , , , | 1 Comment

Blood Pressure: Salt and other considerations

 
If in the average american diet soduim was reduced by 1,200 mg per day 68,000 lives would be saved each year. A recommendation to Congress, by The Institute of Medicine, would require the FDA to enact regulations to reduce added-sodium in prepared foods. We need to police ourselves and limit processed foods from our diet.

Americans consume nearly 3,600 mg of sodium each day. This is nearly twice the recommended amount. The American Heart Association (AHA) recommends being an avid label reader. All nutritional facts are now required to be on all packaging to help us make healthier choices. Sodium will be listed on the nutritional label as milligrams (mg) with the Daily Value per serving. Other ingredients that have a sodium compound and should be considered are:
 

  • “baking soda”
  • “baking powder”
  • “disodium phosphate”
  • “sodium alginate”
  • “sodium nitrate”
  • “sodium monosodium glutamate”
  • “MSG”

 

 

What Your Doctor May Not Tell You About(TM): Hypertension: The Revolutionary Nutrition and Lifestyle Program to Help Fight High Blood Pressure

 
 
If the nutritional label states there is more then 200 mg per serving it’s best to avoid the product. Label’s don’t always mean what you think. Be conscience of the language on the label.
 

  • “Reduced Sodium” is a 25% reduction in the food
  • “Sodium free” is less than 5mg of sodium per serving
  • “Very low sodium” is 35 mg of sodium or less per serving
  • “Low sodium” is 140 mg of sodium or less per serving
  • “unsalted” or “no salt added” or “without added salt” contain only natural sodium

There are three ways sodium finds its way into your diet, says MayoClinic.Com. There is natural sodium in such foods as milk, celery and other vegetables. Then there’s table salt that we add as seasoning while cooking. Finally, there’s the sodium added to processed and prepared foods for flavor and preservation.

According to the National Institutes of Health, healthy adults shouldn’t consume more than 2,300 mg of sodium each day–equivalent to the sodium in 1 tsp of salt. Although if you have hypertension, sodium consumption should be limited to 1,500 mg daily.

Make changes by choosing more fruits and vegetables over high sodium foods such as hot dogs, processed lunch meats, bacon and ham. Certain condiments such as salad dressing, mustard and soy sauce can be high in sodium and should be used sparingly. Read the label of fresh and frozen meat and poultry, which can be injected with sodium.

The challenge to lowering you sodium intake will be putting away the salt shaker. Helping will be eating real food and minimally processed foods. A combination of real food and decreasing your sodium intake will help in lowering blood pressure.
 
 

 

The Blood Pressure Cure: 8 Weeks to Lower Blood Pressure without Prescription Drugs

 
 
 
 

Categories: Family, Food, Friends, Grocery, Health, Misc., Recipes, Saving Money | Tags: , , , , , , , , , , , , , , , , , | 2 Comments

Hypertension – Salt Substitute

Hypertension – Lowering Blood Pressure By Decreasing Your Salt Intake

If in the average american diet soduim was reduced by 1,200 mg per day 68,000 lives would be saved each year. A recommendation to Congress, by The Institute of Medicine, would require the FDA to enact regulations to reduce added-sodium in prepared foods. We need to police ourselves and limit processed foods from our diet.

Americans consume nearly 3,600 mg of sodium each day. This is nearly twice the recommended amount. The American Heart Association (AHA) recommends being an avid label reader. All nutritional facts are now required to be on all packaging to help us make healthier choices. Sodium will be listed on the nutritional label as milligrams (mg) with the Daily Value per serving. Other ingredients that have a sodium compound and should be considered are:

 

  • “baking soda”
  • “baking powder”
  • “disodium phosphate”
  • “sodium alginate”
  • “sodium nitrate”
  • “sodium monosodium glutamate”
  • “sodium monosodium glutamate”
  • “MSG”

 
If the nutritional label states there is more then 200 mg per serving it’s best to avoid the product. Label’s don’t always mean what you think. Be conscience of the language on the label.
 

  • “Reduced Sodium” is a 25% reduction in the food
  • “Sodium free” is less than 5mg of sodium per serving
  • “Very low sodium” is 35 mg of sodium or less per serving
  • “Low sodium” is 140 mg of sodium or less per serving
  • “unsalted” or “no salt added” or “without added salt” contain only natural sodium

 
There are three ways sodium finds its way into your diet, says MayoClinic.Com. There is natural sodium in such foods as milk, celery and other vegetables. Then there’s table salt that we add as seasoning while cooking. Finally, there’s the sodium added to processed and prepared foods for flavor and preservation.

According to the National Institutes of Health, healthy adults shouldn’t consume more than 2,300 mg of sodium each day–equivalent to the sodium in 1 tsp of salt. Although if you have hypertension, sodium consumption should be limited to 1,500 mg daily.

Make changes by choosing more fruits and vegetables over high sodium foods such as hot dogs, processed lunch meats, bacon and ham. Certain condiments such as salad dressing, mustard and soy sauce can be high in sodium and should be used sparingly. Read the label of fresh and frozen meat and poultry, which can be injected with sodium.

The challenge to lowering you sodium intake will be putting away the salt shaker. Helping will be eating real food and minimally processed foods. A combination of real food and decreasing your sodium intake will help in lowering blood pressure.

There are salt substitutes on the market which just don’t cut it. I’ve tried most of them, but you can be the judge and try them yourself. I will share with you I have found a product I like. It is the closest thing to the salt taste I’ve found, it’s TRUE lemon. It took me a bit to find it at a grocery store that carried it. Check the TRUE Citrus website for locations.
 
 
 

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