Sibling Preparation Class
(Family activity) October 2nd, 2010 (9:30 AM to 11:00 AM)
For children ages 3-10 and a parent. St. Joseph's Hospital Room 5313. $. 448-5515.
View all calendar events
(Family activity) October 2nd, 2010 (9:30 AM to 11:00 AM)
For children ages 3-10 and a parent. St. Joseph's Hospital Room 5313. $. 448-5515.
View all calendar events
Pumpkin Bars
3/4 cup flour 3/4 teaspoon salt 1/2 teaspoon baking soda 1/2 teaspoon nutmeg 1/2 teaspoon cinnamon 2 eggs 1 cup brown sugar 2/3 cup canned pumpkin 1/4 cup cooking oil 1/2 cup nuts Mix dry... More
3/4 cup flour 3/4 teaspoon salt 1/2 teaspoon baking soda 1/2 teaspoon nutmeg 1/2 teaspoon cinnamon 2 eggs 1 cup brown sugar 2/3 cup canned pumpkin 1/4 cup cooking oil 1/2 cup nuts Mix dry... More
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Pass up the salt for a healthy heart
Posted on Thu, January 21st, 2010
Written by: Mary Ann Russo, Registered Dietician
email:
Lowering the amount of salt in you diet can help prevent or reduce high blood pressure. High blood pressure means the force of blood pushing against blood vessels walls is to high. If left untreated, this high blood pressure is dangerous and can increase your risk of heart attack and strokes.
It is estimated that 72 million Americans have high blood pressure and many do not even know they have it. High blood pressure does not have symptoms. The only way to know is your blood pressure is high is to get it checked regularly by a health care provider. Some factors that make you more at risk are a family history of high blood pressure, a lifestyle that includes no physical activity, unhealthy weight (obesity) and a diet high in salt.
The typical American diet contains greater than 4,000 mg of sodium per day. This is about two teaspoons of salt per day. For a healthy heart, the American Heart Association recommends less than 2,300 mg of sodium per day or less than 1 teaspoon. If you have high blood pressure it can be closer to 1,500 mg per day or less than three-quarters of a teaspoon of salt.
The majority of salt in our diet comes from processed or convenience foods and a heavy hand with the saltshaker. Be wary of breaded food products, instant cereal/rice/potato products, canned vegetables, soups and seasoning salts. Check food labels and compare the amount of sodium in each product or buy low sodium versions.
Remember the need for salt is an acquired taste so it can take time to adjust to your new low-sodium food choices. Here are some tips:
Remove saltshaker form the table
Use less salt or no salt when cooking
Experiment substituting spices, herbs or a sprinkle of vinegar or citrus juice to flavor food
Drain and rinse canned foods to remove sodium
Read food labels and select the low salt item
Choose fresh, frozen or low sodium canned food items
Select unsalted nuts, seeds and dried beans
Choose low sodium cheeses
Nonfat, low-fat or evaporate skim milk
Vegetable Barley Soup
½ cup barley, quick cooking
2 quarts of low-sodium broth (vegetable or meat)
1 tablespoon of olive oil
2 cloves of garlic, diced
½ cup carrots, diced
½ cup celery
½ cup onion, diced
3-4 medium tomatoes, quartered or 1 can of low-sodium whole tomatoes, drained
½ tsp thyme leaves crushed
1 bay leaf
½ pound of sliced mushrooms
1 cup of frozen or fresh green beans or use any green vegetable
Pepper or crushed red pepper to taste
Brown the garlic, carrots, celery and onion in olive oil for 4-5 minutes.
Add broth, tomatoes, thyme and bay leaf and cook for 20 minutes.
Put in mushrooms, green beans and quick cooking barley
Cook over low heat another 15 minutes
This is an excellent source of Vitamin A and C and contains only a trace of sodium.
Reference: American Heart Association
You can contact with any questions. Also, feel free to post comments below.
Comments powered by Disqus
Posted on Thu, January 21st, 2010Written by: Mary Ann Russo, Registered Dietician
email:
Lowering the amount of salt in you diet can help prevent or reduce high blood pressure. High blood pressure means the force of blood pushing against blood vessels walls is to high. If left untreated, this high blood pressure is dangerous and can increase your risk of heart attack and strokes.
It is estimated that 72 million Americans have high blood pressure and many do not even know they have it. High blood pressure does not have symptoms. The only way to know is your blood pressure is high is to get it checked regularly by a health care provider. Some factors that make you more at risk are a family history of high blood pressure, a lifestyle that includes no physical activity, unhealthy weight (obesity) and a diet high in salt.
The typical American diet contains greater than 4,000 mg of sodium per day. This is about two teaspoons of salt per day. For a healthy heart, the American Heart Association recommends less than 2,300 mg of sodium per day or less than 1 teaspoon. If you have high blood pressure it can be closer to 1,500 mg per day or less than three-quarters of a teaspoon of salt.
The majority of salt in our diet comes from processed or convenience foods and a heavy hand with the saltshaker. Be wary of breaded food products, instant cereal/rice/potato products, canned vegetables, soups and seasoning salts. Check food labels and compare the amount of sodium in each product or buy low sodium versions.
Remember the need for salt is an acquired taste so it can take time to adjust to your new low-sodium food choices. Here are some tips:
Remove saltshaker form the table
Use less salt or no salt when cooking
Experiment substituting spices, herbs or a sprinkle of vinegar or citrus juice to flavor food
Drain and rinse canned foods to remove sodium
Read food labels and select the low salt item
Choose fresh, frozen or low sodium canned food items
Select unsalted nuts, seeds and dried beans
Choose low sodium cheeses
Nonfat, low-fat or evaporate skim milk
Vegetable Barley Soup
½ cup barley, quick cooking
2 quarts of low-sodium broth (vegetable or meat)
1 tablespoon of olive oil
2 cloves of garlic, diced
½ cup carrots, diced
½ cup celery
½ cup onion, diced
3-4 medium tomatoes, quartered or 1 can of low-sodium whole tomatoes, drained
½ tsp thyme leaves crushed
1 bay leaf
½ pound of sliced mushrooms
1 cup of frozen or fresh green beans or use any green vegetable
Pepper or crushed red pepper to taste
Brown the garlic, carrots, celery and onion in olive oil for 4-5 minutes.
Add broth, tomatoes, thyme and bay leaf and cook for 20 minutes.
Put in mushrooms, green beans and quick cooking barley
Cook over low heat another 15 minutes
This is an excellent source of Vitamin A and C and contains only a trace of sodium.
Reference: American Heart Association
You can contact with any questions. Also, feel free to post comments below.
Comments powered by Disqus