‘Tis the season for overindulgence. From eggnog to peppermint bark and maple-glazed ham, there are endless opportunities for us to satisfy our cravings. But could all these treats harm our long-term health?
Today, American adults consume nearly 50% more sodium than the limit recommended by federal guidelines, putting us at risk of high blood pressure. Left unaddressed, this can increase our likelihood of experiencing stroke and heart disease, the country’s leading cause of death.
So, does this mean we need to fir-get our upcoming feasts? Fortunately, no. Molly Parker, a registered dietician with the Arkansas Heart Hospital, is sharing easy-to-follow tips to help us spruce up our diets for the holidays and all year round.
1. Eliminate the saltshaker: We can’t use what’s not available. Reduce the temptation to oversalt by removing the shaker from the table and the kitchen cabinet.
2. Skip sodium-heavy ingredients: Pass on the garlic salt, onion salt, soy sauce, broth, bottled sauces and marinades, which are notoriously high in sodium. Instead, season dishes with flavorful options like garlic, onion, fresh herbs, spices, vinegar or lemon.
3. Avoid fast foods and ultra-processed foods: According to the FDA, more than 70% of Americans’ dietary sodium comes from eating packaged, commercially prepared or restaurant foods. Whenever possible, opt for fresh foods or ingredients with no added salt.
4. Look at the label: Check brands’ websites or package labels for nutritional information to select foods with no more than 5% daily value of sodium. Remember to always keep the serving size in mind, too!
With these recommendations as a guide, we can sleigh our celebrations and start the new year strong. For additional heart-healthy tips, visit arheart.com.