February is American Heart Month. The American Heart Association recommends foods with little or no salt to reduce the risk of cardiovascular diseases. Aim to eat less than 1,500 mg of sodium per day. As you take steps to reduce sodium, you’ll actually start to appreciate foods for their true flavor. In time, you’ll look forward to how food really tastes – not just the salty flavor.
- Read the Nutrition Facts label to compare and find foods lower in sodium. You’ll be surprised to find that even foods in the same category have different amounts of sodium!
- Choose fresh fruits and vegetables, when possible.
- Limit the amount of processed foods you eat and your portion size.
- Avoid adding salt when cooking and/or eating.
- Learn to use spices and herbs to enhance the taste of your food. Most spices naturally contain very small amounts of sodium, but read the label to be sure.
- Add fresh lemon juice instead of salt to fish and vegetables.
- Specify how you want your food prepared when dining out. Ask for your dish to be prepared without salt.
- Take control of what’s in your food by cooking more at home.
- Choose foods with potassium. They counter the effects of sodium and may help lower your blood pressure.
This content was provided by the American Heart Association, whose mission is to build healthier lives, free of cardiovascular diseases and stroke.