Heart Healthy Diet - You Ignored All these days

This post is part of know how series. Let us understand more on healthy eating options and avoid heart failures.

Heart failure occurs when your heart muscle is unable to pump enough blood to meet your body's needs.

Since your heart cannot pump well your body holds on to salt and water. 

Low Sodium Diet

·      Sodium, also known as sodium chloride, common salt, table salt, or chemical compound NaCl

·      Sodium causes the body to retain fluid. Excess fluid places additional strain on your heart.

·      You must control the amount of salt you eat. Keep your salt intake to under 3000mg/day

If you are already on a diuretic, reduce intake to 2000mg/day

TIP: 1 tsp = 2400mg of sodium

Below are some tips on controlling your salt intake:

·      Read food labels and buy brands with the lower mg of sodium per serving

·      Take the salt shaker off the table

·      Salt should not be used in food preparation or at the table

·      Avoid processed foods (Example: ketchup or instant soups)

·      Avoid medications that are sodium based (Example: antacids)

·      Watch out for the words like: monosodium glutamate (MSG), soda (ex. baking soda), sodium carbonate, sodium bicarbonate

·      Substitute salt with other seasonings such as lemon juice, vinegar, herbs and spices, garlic or ginger

Foods That Are High in Salt	Foods That Are Low in Salt
Pickled foods (olives, salsa, dips) Lunch meats Instant foods (pudding) Most prepackaged foods (canned) Condiments (soy sauce, ketchup, gravies) Cheeses (especially cottage cheese)	Fresh fruits and vegetables     Hot cereals (oatmeal, but not instant)     Unprocessed meats, fish, poultry     Unsalted cottage cheese or milk     Unsalted peanut butter (unsalted nuts)      Eggs

Fluid Intake

The basic strategy for fluid intake = avoid excessive fluid intake and keep intakes consistent

• You need to limit your fluid intake. It is recommended that you drink no more than 4-8 cups or 1.0-2 litres per day. Measure and label your bowls and cups to help track your fluid intake.

• Fluids are anything that is liquid at room temperature. 

• (Example: water, juices, ice cream, popsicles, watermelon, celery or soup are some examples)

• Juices, tea, fruit drink/punch, soda, and sports drinks all contain sodium, thus they should be consumed in moderation.

Please share your tips, comments, suggestions with us, as always stay fit and healthy :-)