Sodium and Healthy Hearts

Transcription

1 Sodium and Healthy Hearts Sodium is a mineral required by the body for normal functions, such as moving fluids between cells, signaling nerves and regulating blood pressure. Sodium vs. Salt Sodium is a mineral with the molecular formula - Na + Table salt is a compound of sodium and chloride NaCl Salt Substitutes Many salt substitutes use potassium in place of sodium, which is potassium chloride - KCl Some medications and health conditions, such as kidney disease, change how much potassium a person needs. It is important to talk to a doctor before using salt substitutes. Salt is Salt is Salt All salts, except sodium-free salt substitutes, have similar amounts of sodium. No salt is healthier than another. Specialty salts can have different minerals, but we would have to eat a lot of salt to get substantial amounts of them. Specialty Salts A variety of specialty salts are available in markets with different tastes. These vary in: Size - Larger crystal Kosher salt Color - Pink, red and black salts Harvest location - Salt from seawater Processing - Smoked salt

2 High Blood Pressure Dietary Approaches to Stop Hypertension The DASH Diet High blood pressure (or hypertension) increases risk of heart events, such as heart attack and stroke. In some individuals, high sodium intake may increase blood pressure. With food choices, individuals following the DASH Diet consume a variety of fruits, vegetables, low-fat proteins, nuts and seeds, and other foods to help lower blood pressure. Learn more about the DASH Diet from the National Institutes of Health. There are also phone apps to help you follow and track your progress with the recommended daily foods. Blood Pressure Guidelines As of 2017, there are new guidelines for blood pressure and what numbers are considered high compared to more normal blood pressure. Normal <120mm Hg/<80mm Hg Elevated mm Hg/<80mm Hg Hypertension Stage 1: mm Hg/80 89mm Hg Stage 2: 140mm Hg/ 90mm Hg

3 Find the Sodium Nutrition Facts Panel The back of food packages list the specific amount of sodium in milligrams (mg) per a serving of each food. Add up the sodium found in foods you eat in a day. How does it fit into the recommended daily sodium goal shown below? Before buying a food, compare the milligrams of sodium between brands and purchase the one with less sodium. Daily Sodium Goal Healthy Adult 2,300mg or less per day Health Conditions 1,500mg daily or less for those with health conditions, such as high blood pressure Front-of-Package Labels On the front of food packages, a variety of phrases are used to show that foods may have less sodium. Look for packages with these phrases: Hint of salt No salt added Reduced-sodium Sodium-free food Fun Fact: Salt & Calories As a mineral, sodium does not add any calories to food.

4 Tips for Lower Sodium Dining and Shopping Shopping Canned Foods Buy no salt added canned tomatoes Canned soups are usually high in sodium so buy them less often Buy reduced-sodium canned beans and vegetables Frozen Meals Buy frozen meals with 600mg or less per serving If you eat a frozen meal, serve it with low sodium foods, such as fruit Snacks Buy lightly salted or reduced sodium potato chips, nuts, crackers, pretzels, etc. Breads Check the sodium levels in bread, bagels, pizza dough, biscuits, etc. They don t necessarily taste salty, but are usually high in sodium. At Home Do not add salt to recipes you cook at home Instead, add fresh or dried herbs to recipes to add flavor Swap out higher-sodium ingredients in your recipes. For example: Reduced-sodium broth Lower-sodium tomato pasta sauce Eating Out Ask for fruit as a side Eat raw vegetables, such as on salad bar or a pre-made salad from the menu Pick a baked potato over mashed potatoes or French fries Opt not to eat high-sodium toppings such as cheese, bacon, croutons and gravy Pick lower-sodium proteins, like steak or chicken breast, more often than cured meats, like deli meat Use less of your favorite high-sodium condiments, such ketchup, mayonnaise or BBQ sauce Pick lower-sodium grains, such as oatmeal, quinoa or rice, over bread products Fun Fact Rinsing and draining canned beans reduces sodium by 30% to 40%. Source: Sodium Reduction in Canned Beans After Draining, Rinsing (2011). Duyff RL, Mount JR, Jones JB. Journal of Culinary Science & Technology, 9:2,

5 Swapping Out Salt Meal Plan Small swaps in your meal planning can help you limit sodium. Higher Sodium Lower Sodium Breakfast Bacon (2 strips) 390mg 2 scrambled eggs 180mg 2 slices of bread 300mg Cup of coffee, with creamer 15mg Reduced-sodium bacon (2 strips) 165mg 2 scrambled eggs 180mg 1 cup cooked oatmeal, with brown sugar 10mg Cup of coffee, with creamer 15mg Snack Fruit-filled soft granola bar 120mg Mini box of raisins 2mg Lunch Frozen microwave lasagna 820mg Cola soda (16 oz) 15mg Frozen microwave chicken tomato pasta 550mg Water 0mg Fruit cup (peaches) 5mg Snack Salted peanuts (1 oz) 90mg Lightly salted peanuts (1 oz) 60mg Dinner Homemade stir fry (chicken, veggies, prepared sauce) 1,000mg Brown rice (1/2 cup cooked) 5mg 2% milk (8 oz) 115mg Homemade stir fry (chicken, veggies, less-sodium prepared sauce) 800mg Brown rice (1/2 cup cooked) 5mg 2% milk (8 oz) 115mg Snack Store-bought brownie square 160mg Store-bought shortbread cookies (2) 80mg Total 3,210mg 1,987mg Sodium on some menu items are rounded Sources American Heart Association. High Blood Pressure ACC/AHA/AAPA/ABC/ACPM/AGS/ APhA/ASH/ASPC/NMA/PCNA Guideline for the Prevention, Detection, Evaluation, and Management of High Blood Pressure in Adults, A Report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines Dietary Guidelines for Americans , USDA USDA Food Composition Databases ESHA Research, The Food Processor

6 Lower-Sodium Recipes Fruit Trifle serves 24 Notice the serving size in this recipe. If you eat more than one serving, the amount of sodium increases. Watch the video with a strawberry variation. Ingredients 1 (10 inch) angel food cake 1 can (14 ounces) crushed pineapple in juice, drained 1 can (14 ounces) mandarin orange segments, drained 1 (3.5 ounce) package instant vanilla pudding 2 cups skim (fat-free) milk ¼ cup chopped walnuts 1 Tbsp diced Maraschino cherries, optional 1. Cut cake in half. Freeze one half for future use. Tear other half into small pieces. 2. Mix pineapple and orange segments in a small bowl. 3. Prepare pudding as directed on package, using skim milk. 4. In a 2-quart serving bowl, layer half of the cake pieces, fruit mixture and pudding; repeat with other half of ingredients. 5. Sprinkle with walnuts and garnish with cherries (if using). Refrigerate at least 2 hours before serving. Nutrition Information per serving: 80 calories, 1g total fat (0g saturated fat), 135mg sodium, 16g carbohydrates, 1g fiber, 2g protein. Adapted from: Meals for a Healthy Heart, University of Illinois Extension, Fiesta Quinoa Salad serves 8, ½ cup serving Grain salads making a filling and low-sodium side dish. Not adding salt to the dressing keeps sodium low. Watch a video on how to make this recipe made here. Salad Ingredients ½ cup uncooked quinoa ½ cup frozen corn, cooked ½ cup black beans, drained and rinsed ½ cup green or red bell pepper, chopped ⅓ cup red onion, chopped 1 jalapeño, seeded and chopped (optional) Dressing Ingredients 2 Tablespoons olive oil Juice from 1 lime 2 teaspoons fresh cilantro, chopped ½ teaspoon cumin ½ teaspoon garlic powder ¼ teaspoon black pepper ⅛ teaspoon salt 1. In a saucepan, heat 1 cup water to boiling. Add quinoa. Return to boiling; reduce heat. Cover and simmer for 10 minutes. Fluff with a fork and cool slightly. 2. Add corn, black beans, bell pepper, red onion and jalapeno to quinoa. 3. In a small separate bowl, whisk together olive oil, lime juice, cilantro, cumin, garlic powder, pepper and salt. 4. Add dressing to vegetable mixture and gently toss to coat. Cover and refrigerate for 2 hours prior to serving cold. Nutrition Information per serving: 90 calories, 4.5g total fat (0.5g saturated fat), 70mg sodium, 14g carbohydrates, 2g fiber, 3g protein. Adapted from: Meals for a Healthy Heart, University of Illinois Extension, 2014.

7 Lower-Sodium Recipes Spinach and Strawberry Salad with Poppy Seed Dressing serves 10 Greens and fruit are a great mix. Feel free to swap ingredients for in-season fruits and greens. Watch a video on how to make this recipe made here. Salad Ingredients 1 (10-oz.) package fresh spinach 1-quart fresh strawberries ½ cup walnut pieces 1. Wash and trim spinach. Spread over the bottom of a 9x13-inch dish or into a salad bowl. 2. Cut strawberries lengthwise and spread over spinach. Sprinkle walnuts over the berries. 3. Serve with prepared dressing. Dressing Ingredients ¼ cup honey 2 tablespoons sesame seeds 1 tablespoon poppy seeds 1 ½ teaspoons minced onion ¼ teaspoon Worcestershire sauce ¼ teaspoon paprika ¼ cup oil of choice (such as vegetable, canola, olive) ¼ cup cider vinegar 1. Mix honey, sesame seeds, poppy seeds, minced onion, Worcestershire sauce, and paprika in a blender. Blend until frothy. 2. With the blender running, add the vegetable oil and vinegar. Serve. Nutrition Information per serving: 180 calories, 11g total fat (1.5g saturated fat), 25mg sodium, 21g carbohydrates, 2g fiber, 3g protein. Adapted from: Meals for a Healthy Heart, University of Illinois Extension, 2014 Contact Caitlin Huth, Nutrition & Wellness Educator chuth2@illinois.edu go.illinois.edu/dmp Facebook: UIExtensionNWDMP Published 2018