Health News Blog

1. People with congestive heart failure should use food labels and a nutrition guide to limit sodium (salt) intake to no more than 2,000 milligrams per day -- roughly the equivalent of one teaspoon -- or whatever your doctor recommends. Salt causes the body to retain fluid, which increases the heart's workload.

2. Remove the salt shaker from the kitchen table and stove top to avoid cooking with salt or using it at meals. Use salt-free seasonings instead.

3. Drain and rinse canned foods before preparing them to remove some of the salt.

4. To reduce fat intake, substitute fat-free milk and nonfat or low-fat frozen yogurt for whole milk, cream and ice cream.

5. To make meat dishes healthier, trim all visible fat from cuts of beef and pork, and remove the skin from chicken and turkey.

6. When reading food labels, pay attention to how many servings are in a package. To control sodium, fat and cholesterol intake, make sure that your serving size is the same as the recommended one.

7. Substitute fresh vegetables, fruits and foods labeled "low sodium" for canned and processed foods, which are usually high in salt.

8. Establish a rapport with the owner and servers at favorite restaurants. This will make it easier to negotiate the menu and ask for low-fat, low-salt versions of certain dishes.

9. For dessert, choose fresh fruit, fruit ice, sherbet, gelatin or angel food cake, which are good alternatives to fat- and cream-laden sweets.

10. Some people with heart failure need to limit how much liquid they take in every day. Many doctors recommend eight cups or less, but check with your doctor to see what's best.

11. Don't fry foods. Instead, bake, broil, roast, boil or microwave for less fat and fewer calories.

12. Invest in a nonstick frying pan. Then you can use little or no oil (which adds fat and cholesterol) without having food stick.

13. If a recipe calls for butter and eggs, try substituting polyunsaturated margarine (1 tablespoon) or oil (3/4 tablespoon) for a tablespoon of butter, and egg white (1) plus unsaturated oil (2 teaspoons) for one egg.

14. When eating out, ask to substitute a healthier alternative, such as a plain baked potato or unsalted vegetables for a high-sodium, high-fat side dish like French fries or onion rings.

Taking care of yourself means taking excellent care of your heart. If you're ready to get started, check out our Heart Smart Program. We can help you make those important choices that mean so much to your heart's health -- and you'll lose weight! Get started today.

Labels: calories, diabetes, diet, food, health, heart disease, heart healthy, salt, weight-loss, women's health