(NAPSA)—When you think 5| I | about a heart-healthy diet, fat and | L_f?ig cholesterol are probably the first things that come to mind. For instance, cutting back on high-cholesterol foods, swapping good fats for artery-clogging saturated and trans fats, choosing lean meats, changing to lower-fat dairy products and eating more good carbs are all recommended for living a healthy lifestyle. However, perhaps the most overlooked, and most challenging, heart-smart tactic is slashing sodium from thediet. Everyone needs sodium, but most people consume far too much. Sodium causes the body to retain water, which increases the pressure inside blood vessels. Having high blood pressure damagesblood vessels, increases the heart’s work- load and sharply raises the risk for heart ailments. Eating a healthy diet that is low in sodium can help keep blood pressure in check. The 2005 Dietary Guidelines for Americans recommends that we eat no more than 2,300 mg of sodium per day (about 1 tsp ofsalt). Processed foods including soups, condiments, sauces, canned vegetables, frozen meals, lunchmeats, packaged noodle and rice mixes, baked goods and snack foods can quickly bust your sodium budget, so compare labels and choose brands with the least sodium. Salt is often used not to flavor foods itself but to turn up the volumeon otherflavors, so it is possible to boost flavor with less salt. Here are some tips to shake the salt habit: Many people don’t realize how much they can improve their heart health by reducing the amount of salt they consume. * Reduce the amount of salt Many people don’t realize how much they can improve their heart health by reducing the amountof salt they consume. added to recipes. Start by using 25 percent less and gradually cut back moreover time. Whenreducingsalt in recipes, increase the amount of herbs andspices, or try using a saltfree seasoning such as Mrs. Dash. Add acids such as a squeeze of lemon juice or splash of vinegar to vegetables, fish and soups to replicate the effectof salt. Cut back on the amount of salt and soy sauce used in marinades. Add flavor with herbs and spices, fruit juice, wine or flavored vinegars, or use a ready-made lowsodium marinade such as Mrs. Dash. Choose fresh or plain frozen vegetables and add your own seasonings. Make your ownrice dishes instead of using prepackaged mixes. Cook the rice in low-sodium vegetable or chicken broth, and add flavor with a splash ofolive oil and some onion, mushrooms, celery and herbs. Learn more about heart health at www.americanheart.org. Find more salt-reduction tips and recipes at www.mrsdash.com. wee ee ee eee ee een eee ee eeeOOo aoe eee eee eee ee eee Note to Editors: FEBRUARY IS NATIONAL HEART HEALTHY MONTH.
