© Wellsource, Inc. All rights reserved. References 1. HJ., el07). Bod pesue ihot ipraasf dtniaiiy ihrd. European Heart Journal Supplements , 9:23ohttps://tinyurl.com/yy3trv6o 2. Cntes fr Deae Cntoneetin19). Gt te fcs: Sdunhitrudlnsohttps://tinyurl.com/ycmphmxp 3 Stmet a. (20ltin oitroim (sllorsrntosbe mdltin bteitratos Hypertension , 71637. Frm: https://tinyurl.com/y4see97d 4 Acnt a. (207). Mrvdne tt slnrss bod pesue ad rsf kdeieae fohcecf Sleual udteytetieiw oat ad hlh otoepi–Jl16). Journal of Clinical Hypertension , 19:8-23ohttps://tinyurl. com/y4lnyvw9 5 Ye, Zt a. (207). Ascaoewen esnaprnin ad bnieaest: a ssmac rveneaalss Oncotarget , 88166927. Frm: https://tinyurl.com/y3wjcmgh 6. Aeiaeat Ascao. (207). Hw hih bod pesue cn ld to vsoosohttps://tinyurl.com/yybpaoxa Follow the DASH Diet to eat less sodium tinyurl.com/dc87g Four reasons to eat less sodium: 1. High blood pressure What’s your blood pressure? Less than 120/80 is normal. If it’s higher than that, it’s elevated, high, or a hypertensive crisis. About 1 in 3 adults has elevated or high blood pstodioree ht to wok harer to cculate bod throghue bdver timhigh blood pressure can damage your heart and arteries, ld to pquuil-d ce a ht attcr ske. 3 2. Kidney disease Eatino muh sdium causgh bod ps Oe, hiloresure cge thlovessels in the kidneys. This increases the risk for kidney snst co make yoy tired shrreath. Your body may retain water, and you might pee a lot.4 3. Poor bone health If you consume high levels of sodium, your risk for poor bone health goes up. Too much sodium in your diet can limit the amount of calcium your bones absorb. And that can make them weaker and more prone to injury.5 4. Eye disease High blood pressure and a diet with too much sodium can damae small bod vese eshis cntin limits the amount of oxygen your eyes receive. And it can lead to vision loss.6 Top 25 foods that add the most sodium to your diet tinyurl.com/ yxrfunj7 EAT LESS SODIUM: Simple Ways to Improve Your Diet Eat less than 1,500 mg of sodium per day. If you’re going to follow this nutrition guideline to protect your heart and your health, here are a few things you can do. n Read food labels. Read the Nutrition Facts label on the food packages. Check the sodium content. Choose foods that have less than 100 mg of sodium per serving. Limit frozen dinners, pizza, packaged mixes, canned soups, and salad dressings. n Buy fresh or frozen. When it comes to fruits and vegetables, fresh or frozen is best. Canned and processed foods typically contain higher levels of sodium. If you do buy canned foods, always rinse before preparing to remove excess sodium. n Avoid or limit fast food. Many fast food chains serve burgers or fried foods that contain more than 1,000 mg of sodium in a single serving. Look up the nutritional information of menu items before you order. n Go lean. If you eat meat, eat fresh poultry, fish, and lean meat rather than canned, smoked, or processed meats. n Make your own breakfast. Instead of ordering breakfast on the go, make time to eat your morning meal at home. Choose low-sodium cereals or oatmeal. Enjoy fresh fruit or Greek yogurt. n Season with spices. Skip the salt shaker. Season foods with herbs, spices, lemon, lime, vinegar, or salt-free seasoning blends. Or use a salt substitute. n Choose low-salt snacks. Instead of pretzels and potato chips, try healthy snacks like unsalted nuts, dried fruit, low-fat or fat-free yogurt, plain popcorn, or fresh fruits and vegetables. Where’s the sodium? Only a small amount of sodium occurs naturally in foods. Most is added during processing. Compare these foods: Green Beans 1 cup, canned 354 mg Peas 1 cup, canned 428 mg 1 cup, frozen 8 mg 1 ear, corn cob 3 mg Corn 1 cup, canned 571 mg 1 cup, fresh 1 mg