February is American Heart Month

What better time for us to stop and think about how well we’ve been treating our hearts. Do you feel you’re doing a good job at maintain a healthy heart? If so, what are you doing? Many are likely to say I try exercising a few times a week and try maintaining a healthy balanced diet.

Both diet and exercise are great ways to maintain a healthy heart, but is there more we can do?

Did you know the amount of Sodium you intake can also impact the health of your heart?
The American Heart Association recommends no more than 2,300 mgs of sodium a day and an ideal limit of no more than 1,500 mgs per day for most adults. One teaspoon of salt contains 2,300 mgs of sodium. Many of us are consuming more than the recommended amount and it’s not because of the salt we’re adding to our foods but by the amount of sodium there is in the processed, packages and restaurant foods we eat. Excess sodium in your diet can lead to high blood pressure. Balancing your sodium intake is another way to maintain a healthy heart.

Finding a balance
This doesn’t mean you can’t enjoy the occasional outing to your favorite restaurants. When it comes to reducing the amount of sodium in your diet there are many ways you can help to decrease the amount you eat while in a restaurant.

1) Ask for your food to be prepared with little or no salt.
2) Taste your food before adding more salt to it.
3) Eat smaller portions.

Clean up the pantry
Check the labels of your canned beans and vegetables. If you find they contain high amounts of sodium strain your canned goods to reduce the amount of sodium by up to 40%. When shopping for groceries look for products with the American Heart Association Heart check on it. These items meet the AHA’s sodium criteria. Shopping for items listed low or reduced sodium are also great way’s to help reduce your sodium intake.

Season your foods
Prepare your meals using ingredients such as onions, garlic, herbs, spices, juices and vinegars in place of salt. Be careful when using condiments, be sure to read labels. Many condiments such as soy sauce, ketchup, mustard, pickles and olives are high in sodium. Opt for the low sodium versions instead. Small changes in our diet can lead to great health benefits.

Attend one of the FREE exercise programs offered by the City of Los Fresnos at Los Fresnos Memorial Park.

For more information contact Christine De La Rosa, Los Fresnos Community Health Worker at 956-312-1406 or email at [email protected] or Los Fresnos City Hall at 956-233-5768.