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Reduce
Sodium In Your Diet
Reduce Fat And Cholesterol In Your Diet
Read Food Labels | Stay In Touch
Reduce
Sodium In Your Diet
- Use food labels and a nutrition guide to limit sodium (salt) intake
to 2,000 to 3,000 milligrams (mg) per day -- roughly the equivalent
of one teaspoon. Salt causes the body to retain fluid, which increases
the heart's workload.
- Simply remove the salt shaker from the kitchen table and stovetop
to avoid cooking with salt or using it at meals. Use salt-free seasonings
instead.
- Drain and rinse canned foods before preparing them to remove some
of the salt.
- Substitute fresh vegetables, fruits and foods labeled "low-sodium"
for canned and processed foods, which are usually high in salt.
- Be alert to high-sodium traps when you’re eating away from home:
pickles, olives, ham and similar foods around holiday time.
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Reduce
Fat And Cholesterol In Your Diet
- Substitute nonfat milk and low-fat frozen yogurt for whole milk, cream
and ice cream.
- Trim all visible fat from cuts of beef and pork, and remove the skin
from chicken and turkey.
- For dessert, choose fresh fruit, fruit ice, sherbet, gelatin, or angel
food cake, which are good alternatives to fat- and cream-laden sweets.
- Don't fry foods. Instead, bake, broil, roast, boil or microwave for
less fat and fewer calories.
- Invest in a nonstick frying pan. Then you can use little or no oil
(which adds fat and cholesterol) without having food stick.
- If a recipe calls for butter and eggs, try substituting polyunsaturated
margarine (1 tablespoon) or oil (3/4 tablespoon) for a tablespoon of
butter, and egg white (1) plus unsaturated oil (2 teaspoons) for one
egg.
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Read
Food Labels
Food manufacturers have to use, by law, a label format to help you choose
foods that meet your health needs. The labeling format makes it easy to
find out:
- The standard serving size
- How much fat is in one serving
- How much saturated fat and cholesterol are in a serving
- How much salt is in a serving
- How many calories are in a serving
When reading food labels, pay attention to how many servings are in a
package. To control sodium, fat and cholesterol intake, make sure that
your serving size is the same as the recommended one.
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Stay
in Touch for Your Good Health.
If you have heart disease, members of your family also may be at higher
risk. It’s very important for them to make changes now to lower their
risk.
For more in-depth information about the effects of high cholesterol and
lowering your risk of heart disease through diet and exercise, CLICK
HERE. We also have a special section of heart healthy recipes
that are sure to please.
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