Tag Archives: Hypertension

Foods that Increase HDL and Reduce LDL

“Consumption of fruits, vegetables and whole grains is critical to lowering blood cholesterol levels and in turn limits excess cholesterol absorption in the intestines.” According to Net Wellness, “you might be interested in how quickly blood levels of other things change with diet and exercise, since they are all related to heart disease. Insulin and triglyceride levels (in the bloodstream) will fall within two weeks, HDL (high density lipoprotein/’good’ cholesterol) is slightly slower and reductions may take up to 6 weeks (and you may not want to reduce this part of the cholesterol), and LDL (low density lipoprotein/’bad’ cholesterol) is the slowest of all with the maximum reductions taking 3-4 months. ”

Biosynthesis of cholesterol is one way that cholesterol is found in our bodies, however, cholesterol is also taken in from dairy and meat products

Biosynthesis of cholesterol produced in the body’s liver  is key to an individual’s overall health. About 20-25% of cholesterol is made in the liver and its production is needed as:

  • A precursor to bile acids,
  • Assisting in the absorption of fat soluble vitamins A, D, E, K across the digestive tract
  • It plays a part in the synthesis of vitamin D,  estrogen, testosterone, progesterone and other various hormones.
  • Properly structures membranes allowing for the function of proton, hydrogen and sodium ions. The insulation of the brain’s myelin sheath also comes from cholesterol and maintains the proper conduction of impulses.

Cholesterol comes from the Greek language; chole (bile), stereos (solid), -ol (AN alcohol referred to as an organic substance, such as a waxy steroid or fat) 

Not all fats are created equal. Fats found in fried foods and baked goods should be eaten in lesser amounts. Aim for including healthy oils that come from vegetables, seeds and nuts

There is little use for animal cholesterol which comes from dairy, meat and fish products. Cholesterol from animals is responsible for increasing LDL cholesterol known as the non-healthy cholesterol, leading to blocked or hardening of arteries.

Plants have very little cholesterol which comes from phytosterols,  (flax seed, peanuts and olives), responsible for competing with LDL cholesterol and reducing it’s negative impact on the body.

HDL is a healthy cholesterol needed to keep our hormones, organs, muscles, veins and arteries operating properly. It works as a sponge, collecting loose cholesterol within the blood stream.

Consumption of fruits, vegetables and whole grains is critical to lowering blood cholesterol levels and in turn limits excess cholesterol absorption in the intestines.

FRUIT 4 servings/day Great for Reduction of LDL Cholesterol and Increase HDL Cholesterol:

  • blueberries
  • apples
  • prunes
  • pears
  • plums
  • apricots

Choose fruits whose skin can be eaten. Eating fruits with membranes or seeds are also helpful for reduction of LDL and increase of HDL cholesterol:

  • oranges
  • grapefruit
  • pomegranates

VEGGIES 5 servings/day Great for Reduction of LDL and increase HDL Cholesterol: Any leafy green, introducing roughage into the diet:

  • Avocado
  • broccoli
  • lentils/legumes
  • rapini
  • kale
  • collard greens
  • spinach
  • lettuce
  • zucchini

WHOLE GRAINS promoting soluble fiber: 

  • 1 cup of oatmeal
  • Seeds: flax, pumpkin or sunflower seeds added to salads
  •  add barley to soups.

Cholesterol from meat is linked to increased LDL cholesterol overtime and should be consumed in moderation. 4 ounces twice a day is considered sufficient. LDL cholesterol should be less than 100

 Fish, Lean Meat, Poultry 2 servings/day. 3-4 ounces per serving. Eat more Fish which contains healthy omega 3  oils such as;

  • Mackerel
  • Salmon
  • Sardines
  • Anchovies

Nuts about 1 tsp 4 times a week.  (Monounsaturated fats.)

  • Almonds
  • Chestnuts
  • Hazelnuts
  • Pecans
  • Pistacchios
  • Walnuts

Cholesterol from phytosterols found in seeds and olives is considered effective in lowering LDL cholesterol and known to be linked to healthy cholesterol or HDL which should be measured between 40-60.

OILS 2 tbsp per day Extra Virgin Olive Oil is a monounsaturated fat and contributes to raising HDL (healthy cholesterol) and causes LDL cholesterol to be reduced.
Water 8 glasses / day

LDL is an unhealthy cholesterol only when it becomes oxidized.  Oxidation of LDL is due to free radicals floating around in our body which are  O+ broken off from degenerating protein called homocysteine. The positively charged oxygen then attaches itself to LDL cholesterol and plaque begins to form in your arteries and veins. Hence forth, why anti-oxidants from fruit and vegetables need to be a part of ones daily intake, to clean up the free radicals.

LDL cholesterol is established through our nutrition,  it is found in trans fats and animal fat.  Trans fats or elaidic acid, is defined as a carbon within a molecule that has been transcended, commonly through hydrogenation of oils, making the trans fat “plastic like” within arteries and veins.  Trans fats are found in margarine, shortening, cookies, and oil-frying.

Animal fats, or saturated fats, are found in milk, butter, cheese, ice cream, meats, poultry, pork and fish.  Although we need a certain amount of meats for vitamin B and fish for Omega-3, they should be consumed in small amounts 3-4 ounce (84-112 g) servings, twice a day.

3 Effective Steps to Increase HDL

  1. Walk 30-60 minutes five times a week for a total of 2 1/2 hours per week.  Walking twice a day for 20-30 minutes each time will increase your metabolism, strengthen bones, muscles and keep your heart pumping…increasing the HDL cholesterol, which removes LDL cholesterol from your arteries.
    z’From an overall health promoting angle it is advisable to endeavor to have 2-3 bowel movements per day to eliminated waste, toxins and cholesterol from your system. For everyday that goes by without having a bowel movement, the toxins are reabsorbed.”
  2. Consume foods that increase HDL levels:  Extra Virgin Olive Oil, Canola and vegetable oils, Walnuts, Fish and fiber,  which are Fruit and Vegetables . Shoot for a total of 4 1/2 cups servings a day of fruits and vegetables.  Please refer to:  Daily Serving Guidelines.
  3. Beverages that assist in increasing HDL levels: Cleanse your body with water and lemon water  throughout the day.  Wine and alcohol in moderation; 1 glass for a woman, 2 glasses for a man.

By: K. Crocker

References:

Kidney Disease Low Phosphorus Diet

We are all provided with two equal fist sized organs, found in our lower back on either side of the spine just above the waist called Kidneys. Renal physiology is the study of kidney function, while nephrology is a medical specialty that focuses on kidney disease.

In brief, the kidneys perform multiple functions to sustain the life of the body, cleanse the body by removing waste and excess fluid through urine, provide a balance of water, salt, potassium, phosphorus and produce an active form of Vitamin D.  Multiple hormones and enzymes are produced in the kidneys and released into the body affecting the function of other organs, signaling red blood cell production, regulating blood pressure (Renin) and calcium metabolism.

The degradation of the kidneys can be influenced by a variety of factors. Having regular check-ups is key to kidney health. Do not miss doctor appointments if you have diabetes, high blood pressure, chronic urinary tract infection, bladder issues, chronic lower back pain. Any of all of these factors should be monitored an communicated in a timely manner.

   When kidneys begin to function improperly an individual may have any, or all of the following symptoms: nausea, vomiting, loss of appetite, fatigue and weakness, loss of energy, sleep problems, any change in output or color of urine, decreased mental awareness, muscle twitches or cramps, hiccups, swelling of feet or ankles, persistent itching, chest pains, shortness of breath, high blood pressure. Symptoms should be discussed with your Doctor. Early detection of kidney disease can be addressed, so that the health of the kidneys can be sustained.

A diet low in phosphorus, sodium and balanced protein is critical when addressing kidney disease. Listed below are foods allowed for patients facing kidney issues taken from DaVita who specializes in Renal Disease.  Four important points should be reviewed with your Doctor or Dietitian.

  • Foods Low in Phosphorus (less than 110 mg per serving)
  • Consume 800-1000 mg of phosphorous per day.
  • Portion Size is critical to staying in range of low phosphorus.
  • (A normal phosphorus blood level is 3.5 to 5.5 mg/dL)
Additional information on the kidneys can be reviewed at The National Kidney Foundation. Learn more about Renal Health, disease and locate professionals that can answer your questions.
By: Kimberly Crocker-Scardicchio
References
The National Kidney Foundation http://www.kidney.org/index.cfm
DaVita http://www.davita.com/
Webmd http://www.webmd.com/a-to-z-guides/understanding-kidney-disease-basic-information
Mayo Clinic http://www.mayoclinic.com/health/kidney-failure/DS00682

LOW PHOSPHORUS FOOD SERVINGS & mg/100g

Low-phosphorus meat and poultry choices
Fresh or frozen red meats without additives or enhancements are better choices (be sure to check ingredient labels; even fresh chicken and pork may be injected with phosphates and sodium) for a kidney diet.

** Choose meats without breading, marinades or sauce. On average, fresh meat contains 65 mg of phosphorus per ounce and 7 grams of protein per ounce. Check with your Doctor or Dietitian on serving size per meat. While most will say that 3 ounces is fine the following serving size has been modified to a 2 ounce serving size.

Phosphorus content for a 2-ounce portion, cooked:

Beef, pot roast: 104 mg Beef, sirloin steak: 126 mg
Chicken breast, skinless: 126  mg Chicken thigh, skinless: 100 mg
Hamburger patty 90% lean ground beef: 114 mg Lamb chop: 122 mg
Pork roast: 126 mg
Turkey breast meat, skinless: 122 mg Turkey thigh meat, skinless: 114 mg

 Low-phosphorus fish choices 

Fish is a high-quality protein that contains omega-3 fatty acids. Fatty saltwater fish such as salmon and tuna are highest in omega-3, reducing inflammation and protecting against heart disease and cancer.

Phosphorus content for a 2-ounce portion, cooked:

Mahi Mahi: 104 mg
Tuna, canned: 88 mg

 

Low-phosphorus seafood choices

Seafood is an excellent source of very low-fat, high-quality protein. However, there are differences in varieties of the same species. For example, Pacific oysters contain 50 mg more phosphorus in a 3-ounce serving compared to Eastern oysters.

Phosphorus content for a 3-ounce portion, cooked:

Shrimp: 120 mg
Oysters, Eastern: 120 mg
Snow crab: 120 mg

 Low-phosphorus breads

Bread is a good source of carbohydrates and calories needed by your body fo renergy production. While whole grain bread is a healthy source of fiber, it also has more phosphorus and potassium than white flour bread.

Phosphorus content for a 1-ounce portion, (usually one piece of bread):

Bagel, cinnamon raisin, blueberry, plain, onion, 1 ounce: 53-70 mg Corn tortilla, 6-inch: 75 mg
English muffin, 1 ounce: 52-76 mg Flat bread: 48 mg
Flour tortillas, made without baking powder: 20-37 mg French bread or rolls: 28 mg
Italian bread or rolls: 29 mg Light wheat bread: 38 mg
Pita bread, white: 58 mg Sourdough bread: 30 mg
White bread: 25 mg

 Low-phosphorus pasta and rice

Pasta, rice and other grains are a great source of carbohydrates, calories and B vitamins, plus zinc, copper and iron. For a kidney diet, whole grains like brown rice, oat bran and wild rice ARE LIMITED due to the higher phosphorus content. A half cup of brown rice has 75-81 mg of phosphorus which can add up if you eat a larger portion.

Phosphorus content for a 1/2 cup portion, cooked:

Couscous: 20 mg Egg noodles: 50-60 mg
Macaroni: 40 mg Pearled barley: 43 mg
Plain white rice, short, medium or long grain: 35 mg Rice noodles: 14-28 mg
Spaghetti: 42 mg

 Low-phosphorus dairy, dairy substitutes and egg whites

Milk and milk products are high in calcium and phosphorus, so finding an acceptable lower phosphorus substitute is a must. A half cup of milk (4 ounces) contains 111-138 mg of phosphorus. Some liquid dairy substitutes can be used in cooking to replace milk, but not all products are interchangeable. Read ingredient lists to look for phosphate additives in nondairy products. Some products are fortified with calcium-phosphate. Beware of the ones that promote “high in calcium” as these are also high in phosphorus. Eggs are a great protein source but also contain 95 mg phosphorus in a large egg. Remove the yolk and phosphorus is only 5 mg for each egg white.

Phosphorus content for a 1/2 cup portion, unless stated otherwise:

Almond milk, Almond Breeze®, original: 50 mg Nondairy creamer without phosphate additives: 40-53 mg
Nondairy whipped topping, 2 tablespoons: 0-10 mg Sherbet: 38 mg
Sour cream, 2 tablespoons: 20-40 mg Soy milk varies by brand: 50-125 mg
Unenriched rice milk without calcium-phosphate additives: 29 mg Egg whites, pasteurized 15 mg

 Low-phosphorus snacks

Crackers, cookies, candy, fruits or vegetables — all are appealing snack foods.There are many low-phosphorus choices for your kidney diet.

Apple, 1 medium: 10 mg Applesauce, 1/2 cup: 6 mg
Baby carrots, 9 pieces: 25 mg Biscotti, without chocolate or nuts, 1 ounce: 35-50 mg
Blueberries, 1/2 cup: 9 mg Celery, 1 stalk: 10 mg
Cherries, 1/2 cup: 15 mg Fig bars, 2 bars: 10-25 mg
Fruit candies, hard candy, chews or gummy: 0 mg Fruit cocktail, 1/2 cup: 17 mg
Gelatin, without phosphate additives: 20-30 mg Low sodium crackers, 1 ounce: 20-35 mg
Peach, 1 medium: 10 mg Lemon Juice, 3 fluid ounces: 3.6 mg
Pineapple, fresh, 1/2 cup: 6 mg Radishes, 10: 9 mg
Shortbread cookies, 4 cookies: 17-35 mg Sorbet, 1/2 cup: 2-6 mg
Strawberries, fresh, 1/2 cup: 18 mg Unsalted popcorn, 1 cup: 8 mg
Unsalted pretzels, 1 ounce: 20-40 mg Vanilla wafers, 1 ounce = 5-8 cookies: 12-20 mg

 Lower phosphorus cheese choices

All cheese contains phosphorus with most having 120-250 mg per ounce; some contain more than 300 mg per ounce. The suggested portion for a dialysis diet is usually one ounce of cheese 1-2 times a week if phosphorus is controlled. Check with your dietitian for individual recommendations. Cream cheese-based spreads are much lower in phosphorus than cheese-based spreads. Portion control is key when it comes to cheese!

Low-phosphorus cheese choices:

Blue cheese, 1 ounce: 110 mg Cottage cheese, 1/4 cup: 92 mg
Cream cheese, 2 tablespoons: 20-40 mg Feta cheese, 1 ounce: 96 mg
Neufchatel cheese, 1 ounce: 39 mg Parmesan cheese, grated, 2 tablespoons: 72 mg

 Managing a low-phosphorus diet

Avoid dried fruits which are higher in phosphorus levels including: raisins, prunes, peaches, pears, dates, currants, bananas. Legumes should be reviewed with your dietitian, some are higher in phosphorus and may not be allowed.

FRUITS

Most fruits can be factored at 10 mg phosphorus per serving. Some fruits do not have any phosphorus. Fresh fruits with higher levels of phosphorus can be eaten in moderation. Weigh your food carefully to configure the amount of mg/100g.

GREAT CHOICE, No present phosphorous in fruit; Raspberries, Cherries, Grapefruit, Lychee, Apricots, Pineapple, Plum, Pumpkin

Banana 27 mg; Blackberries 27 mg; Kiwi 71 mg; strawberries 27mg; Tomato 63 mg; Watermelon 26 mg; Mango 23 mg; Orange 18 mg

VEGETABLES

GREAT CHOICE, No present phosphorus in vegetables: Brussel Sprouts, Chicory, Cucumber, Pickles, Leeks, Olives, Radish, Red Paprika,

Asparagus 49 mg: Artichoke 103 mg; Avocado 82 mg; Broccoli 46 mg; Baked Beans 132 mg; Cabbage 36 mg; Carrots 23 mg; Cauliflower 20 mg; Corn 79 mg; Green Beans 26 mg;  Green Peppers 14 mg; Mushrooms 36 mg; Onion 23 mg; Peas 187 mg; Potato 78 mg; Spinach 15 mg; Zucchini 7 mg; Lima Beans 178 mg;

If baking at home, explore substitutes in baking found at DeVita.com. Bakers Active Dry Yeast provides a good solution when baking.  Another TIP to adding levitation is to follow the recipe backwards, eliminate baking powder and salt. Beat the egg whites in a separate bowl until foamy, add a few grains of cream of tarter, beat another 10 seconds. Lastly, fold egg whites into the other ingredients.

Zucchini and Carrot Side Dish

A perfect pairing of two vegetables! Zucchini is high in Vitamin B6,2,1 Vitamin C, A and minerals. While carrots carry the load in carotenoids with recent research also linking critical phytonutrients Falcarinol and Falcarindiol to inhibiting the growth of intestinal and colon cancer cells, making it a power house vegetable! Enjoy this wonderful side dish weekly or daily and see how you can improve your health.

Zucchini and Carrots maybe prepared together or separately. Maybe served over: Rice, Quinoa, Couscous, or Pasta.

Sliced Carrots and Zucchini for saute`

An easy side dish to prepare that takes little time to prepare and full of nutrients. Establish healthier individual standards and enjoy this dish served warm or cold. The recipe can be used for a”Zucchini” or “Carrot” only dish.

Ingredients

  • 2 Garlic Cloves minced
  • 1/4 cup olive oil
  • 3 Carrots, thinly sliced rounds

  • Chopped Garlic and Parsley

  • 3 Zucchini, thinly sliced rounds
  • 1/2 tsp salt
  • 1 Tbsp Fresh Parsley chopped

Saute vegetables in pan

Directions:

Place skillet on low-heat, add olive oil and garlic, allow to heat for 4 minutes. Add in sliced carrots and saute` for 4 minutes. Place Zucchini into skillet and add salt. Using a wooden spoon integrate vegetables together, simmering for about 5 minutes.  Add parsley into carrots and zucchini.

By: Kim Crocker-Scardicchio

Research:

Nutrition to lower LDL, increase HDL Cholesterol

Cholesterol Reducing Foods

Plenty of fruits, vegetables, whole grains, and extra virgin olive oil are heart healthy and can be utilized to reduce cholesterol. By changing the way you eat total cholesterol can be reduced by 5 to 10 percent. Eat foods in which the skins can be consumed too. Consider the importance of monounsaturated fats like nuts and certain oils (replacing saturated fats all animal products: ice cream, butter, dressings.)

The soluble fiber found in fruits and veggies reduces absorption of cholesterol in your intestines, then binds bile (which contains cholesterol) and dietary cholesterol so that the body excretes it.

FRUIT 4 servings/day Great for Reduction: apples, prunes, pears, plum, apricots. Choose fruits whose skin can be eaten. Fruits with membranes or seeds are also helpful: oranges, grapefruit, pomegranates.

VEGGIES 5 servings/day Great for Reduction: Any leafy green, introducing roughage into the diet: broccoli, rapini, kale, collard greens, spinach, lettuce. Other helpful vegetables: avocado, garlic, beans. Soluble fiber.

WHOLE GRAINS 7-8 serving /day (1 serving size is 1 ounce) also Barley and Oats, Bran, Flaxseed!!! Soluble fiber.
Fish, Lean Meat, Poultry 2 servings/day. 3-4 ounces per serving (Eat more Fish which contains healthy omega 3 and 6 oils.)
Nuts about 1 tbsp 4 times a week. Walnuts, Almonds. (Monounsaturated fats.)
OILS 3 tbsp per day Extra Virgin Olive Oil is a monounsaturated fat and contributes to raising HDL (healthy cholesterol) and causes LDL cholesterol to be reduced.
Water 8 glasses / day

REDUCE LDL (Lousy Cholesterol)

The best way to reduce LDL and triglyceride levels is through Aerobic Exercise. By doing so you are telling your body what to do with the extra calories and creating healthy blood flow in your blody. This can be done by swimming, walking, jogging, rollerbladding. The idea is to move cholesterol deposits by increasing your heart rate, which will in turn cause blood vessels to dialate and blood to push through the body.

Reduce bread servings to 6 servings a day and alcohol consumption to every other day can both play a factor in reducing triglyceride levels.

Increase HDL (Healthy Cholesterol)

Food choices also play a critical part in reducing LDL and increasing HDL including substituting new flavors for old preferences; replacing dressing with extra virgin olive oil, seeds and pepper to your salads, providing your vessels with the necessary elasticity that they need (healthy mono and poly unsaturated fats.) Since oils are are fluid at room temperature  they will not clot your arteries the way that saturated fats found in butters and dressings will. Pan fried chicken with a small amount of canola oil, then turned in garlic, Marsala, seasoned with spices introduces potassium, and vasoldilators allicin and a touch of alcohol to open vessels and allow nutrients to function and remove unwanted blockage.

Its your body, Know the Healing Power of Food and make choices to improve your health for a living a longer and stronger life.  

By: Kimberly Crocker

For more information:

http://www.mayoclinic.com/health/cholesterol/CL00002

http://www.bddiabetes.com/us/main.aspx?cat=1&id=496

Sodium Benefit’s & Limit’s

Do you crave salt or sugar?

Have you noticed that your tastes may vary, craving salty or sweet foods in different moments of the day? Years of gathered research from studies done on infant’s to adult’s show that salt  is both a preference and a requirement.  The same research proved that we have a craving for sweet tasting food’s driven by a gene which promotes the need for fruit and vegetables.

“It is worth one’s salt” to understand sodium’s importance in maintaining the health of  the body and the difference between:

  • Salt and sodium
  • Salts benefit’s and limit’s
  • How to interpret our blood pressure numbers
  • Foods reducing Sodium level’s

Difference between Salt and Sodium

While sodium and salt are words that are  often interchangeable the difference is determined between the name of the mineral and the function of one of its element’s.   Salt, also known as sodium chloride  (NaCl) is made up of  two elements: 40% sodium (Na) and 60% chloride (Cl).  1/4 teaspoon of salt contains 600 milligrams of sodium (Na).  The body requires no more that 2300 milligrams of sodium per day, or 1 teaspoon of salt a day.

Sea Salt and Table Salt have the same amount of sodium. Sea salt is produced from the evaporation of sea water, while table salt is: mined, ground and has iodide added to the grains. (which lacks in sea salt).

Salt’s Benefit’s and Limit’s

Briefly stated, the benefits of sodium are found in: sweating, transporting nutrient’s from head to foot, transmitting nerve impulses (250-500 mg sodium just for neurological & psychological function’s) and contracting muscles such as your heart.

Equally important are the limit’s that sodium imposes; when the kidney has an excess of sodium it releases water which then  increases the blood volume.  As the blood level increases, it’s flow within the body also increases the blood pressure.  The heart will in turn work harder to pump blood which in creates instability within the blood vessel’s and creates a risk for heart problems, or a stroke. A great argument for limiting daily salt intake. Limit sodium intake to 1500 mg Na per day (1/2 tsp salt) For those: over age 51, have diabetes, high blood pressure or chronic kidney disease.

Interpreting Blood Pressure Number’s

A Doctor’s appointment will prove valuable  in evaluating an individual’s blood pressure.  As adult’s age systolic blood pressure  increases by four points per decade. The systolic number is the first number documented in a blood pressure reading 120/80. 120 mm Hg (millimeters of mercury) indicates  the maximum arterial pressure  during a contraction of the left ventricle of the heart contracts. It is advised to not exceed the maximum pressure of 120 so as to not force the heart to work harder in pumping the necessary blood that the body requires. While the diastolic, second number “80”mm Hg, represents the pressure when the heart is resting between beats.

  • Rating                                         Systolic                Diastolic
  • Optimal                                      <100                     <80
  • Normal                                      < 130                     <85
  • High Normal                                 135-139                  85-89
  • Hypertension Stage 1                   140-159                  90-99
  • Hypertension Stage 2                  160-179                 100-109
  • Hypertension Stage 3                  >179+                  >109

Symbols:
Less than <
Greater than >

Eat Food High in Potassium to Reduce Sodium Levels 

If no other health problem’s are present, keeping blood pressure within normal level’s can be achieved through simple changes at mealtime. Daily drink 6-8 glasses of water and chew on food with higher amounts of Potassium  (K)  which will push unnecessary amounts of Na from the body. An individual needs to consume only 4700 mg K per day to keep the mechanic’s of the body in optimal condition. While all fruits and vegetables will have Potassium the following have higher amounts, choose any 2-3 per meal:

  • 1 Sweet Potato or  1 Baked Potato
  • 8 oz Yogurt
  • 4 Prunes 0r 1 Banana
  • 1/2 c diced Tomato or 1/2 c. chopped Spinach
  • 1/2 c. White or  Lima or 1 Tbsp Soy bean’s
  • 3 ounces Clams, Halibut, Cod or Tuna Fish
If  blood pressure falls into the hypertension category foods to immediately avoid: Carrots, Celery, Spinach, Beets and remove the Water Softner.

 4  Effective Changes to Reduce Sodium when Preparing, or Seasoning Meals:

  •  When purchasing prepackaged foods READ the FOOD LABEL make sure that the Potassium values are higher than the sodium values.
  • Throw out bottled: seasoning’s, garlic and onion powder’s
  • Reduce salt by 1/2 of normal use
  • Incorporate 1 Tablespoon freshly chopped herbs, 1/2 tsp lemon zest, 1/4 tsp cracked black pepper, a minced garlic clove and/2  onion for flavoring foods.   Herbs and Spices to Replace the Salt Shaker

By: Kimberly Crocker

References