American Heart Association Eat Less Salt

Knock down that sodium--but not the flavor--to decrease your blood pressure and risks for heart attack and stroke. This toolkit, sodium tracker, and cookbook in one gives you solid health information and 60 low-sodium recipes for favorite comfort foods. With the book's step-by-step approach, eating less salt has never been more achievable.

Everyone can benefit from a lower sodium diet: Millions of Americans (including 97 percent of children) consume far more sodium than they need, averaging about 3, 400 milligrams of sodium a day, or seven times what the body needs to function. To help you achieve the association's recommended daily sodium intake of 1, 500 milligrams, Eat Less Salt gives you realistic strategies for cutting back on sodium gradually.

With this book, you'll learn how to:
-Monitor your current sodium intake
-Reduce the high-sodium products in your pantry, refrigerator, and freezer
-Read and understand food labels
-Know which popular foods are "salt traps"
-Keep sodium in check while eating out
-Plan healthy, lower-sodium weekly menus without sacrificing flavor

Preface 8

PART I
SODIUM AND YOUR HEART HEALTH 10
chapter 1: Sodium, Salt, and Our Food Supply 12
chapter 2: Sodium, High Blood Pressure, and Heart Disease 21

PART II
STRATEGIES FOR A LOWER-SODIUM LIFESTYLE 28
chapter 3: Educate Yourself 30
chapter 4: Start with Small Changes 46
chapter 5: Target High-Sodium Foods at Home 60
chapter 6: Identify High-Sodium Foods When Eating Out 80
chapter 7: Stay Focused on Eating Well 89
chapter 8: Plan Ahead with Lower-Sodium Menus 100
chapter 9: Low Sodium for Life 118

PART III
SODIUM SENSE BY FOOD TYPE— WITH RECIPES 128
Breads and Grains 131
Meats 144
Poultry 153
Seafood 165
Soups and Broths 174
Cheese and Other Dairy Products 185
Snacks 193
Sauces, Gravies, Condiments, and Seasonings 206
Salads and Salad Dressings 216
Vegetables and Fruits 227
Breakfast Foods 234
Beverages 242
Desserts and Baking Products 244

PART IV
LOW-SODIUM LIFESTYLE TOOLKIT 253
Daily Sodium Tracker 254
Daily Menu Planner 255
Sodium-Savvy Substitutions 256
Product Comparison Tracker 259
Sodium-Smart Staples 260
Food Groups and Suggested Servings 262
Sodium-Free Flavoring Suggestions 264
Warning Signs of Heart Attack and Stroke 265

Index 266