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ROBIOUS CORRIDOR

Heart – NUTRITION TIP OF THE WEEK

acac Midlothian

Heart Robious CorridorWith the new American Heart Association guidelines for high blood pressure changing from 140/90 to 130/80, tens of millions more US adults will be told they are hypertensive. According to Dr. David Samadi, this means that the number of men under 45 years of age will triple and women under 45 will double. In 2015, the SPRINT trial was done with over 9,000 adults over the age of 50 and it found that lowering blood pressure standards could help reduce heart disease and risk of death.This large increase is not expected to significantly increase the need for more drug treatment.The goal is to promote healthier lifestyle changes. The Mayo clinic recommends that we should “reduce sodium, caffeine, and alcohol. Quit smoking. Manage stress. Lose a few pounds.”

Eating a heart healthy diet with plenty of fresh produce can naturally boost antioxidants and reduce inflammation. Potassium rich foods such as avocados, white beans, bananas, and sweet potatoes are also important to help reduce sodium levels. Reducing sodium intake to less than 2300 mg/ day and following the DASH diet has also been helpful for naturally lowering blood pressure. To do this, we need to become more aware of the sodium content in our foods.
Here are a few examples of sodium content :
4″ bagel= 399 mg
2 slices of French toast with butter= 513 mg
4″ biscuit= 586 mg
1 packet instant grits= 288 mg
1 cup cottage cheese= 851 mg
1 Tablespoon soy sauce= 902 mg
1 cup baked beans= 856 mg
1 cup canned chicken and vegetable soup=1068 mg
1 cup graham cracker cookies= 508
1 oz. pasteurized processed American cheese= 422 mg
Fast food double cheeseburger with condiments= 1051 mg
8 breaded and fried fast food shrimp= 1446 mg

Talk to your doctor if you have concerns, but exercise, a cleaner diet, and managing stress are important for all of us to improve our health.

Written by Donna Wheeler, acac nutritionist

acac Midlothian has provided Robious Corridor Magazine and Robious Corridor Online with valuable health, nutrition, and fitness information for years.  Since our first issue, we welcome their guidance and recognize them as a Keystone Corporate Partner!

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