Salt and Blood Pressure

It’s long been known that a diet high in salt and blood pressure problems are related. If you have high blood pressure, you should make sure to watch the sodium in your diet. The American Heart Association recommends no more than 1500 mg of sodium each day.

That may sound like a lot of salt, but it’s actually quite a small amount given how much sodium is in the foods we eat. In nature, salt is a relatively scarce thing to find. As a result, we’ve evolved to take advantage of salt when you have it.

But with technology and supermarkets, it’s easy to find sodium all around and we’ve acquired a taste for salty foods that doesn’t serve a purpose anymore. In fact, most people eat way too much salt in this day and age.

There are some foods that are more likely to contain salt than others. If you eat a lot of processed foods, you’ll find more salt in them. Foods that come in boxes and cans are often higher in sodium.

You may also find that frozen dinners can also be higher in sodium than fresh foods. When you go to the store, try to eat more fresh foods that aren’t processed. Shopping around the perimeter of the store will get you to more produce, meats, and dairy products instead of processed foods.

If you want to eat processed foods to save time or for convenience, look for packages that are marked low sodium. And keep an eye on how much sodium you have throughout the day so that you don’t go over 1500 mg.

You can control salt and blood pressure by also paying attention to meals that you eat out. Many restaurant foods contain high levels of sodium which gives flavor, but can cause you to retain fluid and raise your blood pressure.

When you eat too much salt, you retain more fluid. This causes your blood volume to increase and puts stress on your kidneys. The effect is to raise blood pressure. If you consistently eat too much salt you can end up with chronic high blood pressure or hypertension.

It’s important to do whatever you can do through lifestyle choices to keep your blood pressure down. High blood pressure is the number one risk for heart disease including heart attack and strokes.

If you eat a diet high in sodium, it’s time to cut back. Salt and blood pressure are related intimately and improving your diet can help you to avoid having to deal with long-lasting consequences.

Heart Healthy Fast Food

Many people eat on the go in today's fast-paced world. And while eating at home is inherently healthier than eating out, you can make good choices when you're forced to eat fast food. There are a few guidelines you should follow when you're browsing the fast food menu.

Many fast food chains are aware of the bad reputation that fast food has for clogging the arteries, so they've made menu selections that are healthier. For example, most fast food chains offer salads on the menu. However, watch out for the saturated fat in dressings. Salads that have fried meat on top are less heart healthy than those that have grilled meat on them.

When it comes to sandwiches, you should look for grilled chicken sandwiches over fried. And it's always a good idea to ask for as many vegetables as possible to be added to your sandwich. Choose dressings such as mustard and ketchup over mayonnaise that's high in saturated fat.

As you're choosing side items for your food, look for side salads and fruit cups instead of French fries. These will pack your lunch with vitamins and fiber instead of saturated fat. You may also want to choose juice or milk to drink with your meal instead of soda. This will help to keep your blood sugar normalized and provide you with extra vitamins and minerals.

If you're really craving a burger and fries, it's okay to have them once in awhile. However, you do want to watch portions. Many fast food restaurants offer portions that are large enough for two or three meals.

Opting for a kid's meal or a small burger and small fries will help to keep your intake of saturated fat to a minimum. When you're feeding your children fast food, remember that there are usually healthy options such as apple slices and mandarin oranges available for the kid's meal. You can also opt for juice or milk instead of soda.

In fast food Mexican places, a simple burrito or taco can actually be pretty healthy. Make sure to pile on as many vegetables as possible to increase your fiber. While a taco salad may sound healthy, it's usually loaded with saturated fat and calories.

Eating fast food for many meals can take its toll on your heart if you don't make good choices. Eating meals at home is your best option, but when that's not possible you can try the healthier options that are available for you.
It’s much better to keep yourself from developing heart disease than to try to keep it from getting worse later.
Continue to research here to learn more about how to have healthy heart tips for your lifetime fitness and health.

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