Every February I make an effort to bring attention to our hearts. But as romantic as it may seem, heart disease is still the leading cause of death in the United States for people of most different ethnicities, which includes African American, Hispanics, and whites according to the Center for Disease Control (CDC). I want to share what you should know about how to keep your heart healthy. Let’s get this conversation started by answering some of the questions I hear most.
How much sodium is safe?
The American Heart Association recommends no more than 2,300 milligrams (mg) a day, and an ideal limit of no more than 1,500 mg per day for most adults. Here’s a look at how these recommendations translate to table salt:
- ¼ teaspoon salt = 575 mg sodium
- ½ teaspoon salt = 1,150 mg sodium
- 1 teaspoon salt = 2,300 mg sodium
Most of us know that sodium can also be found in packaged foods, but did you know some medications contain high amounts of sodium? Carefully read all labels and if in doubt, ask your doctor or pharmacist.
How often should I eat fish, and which types are best?
The American Heart Association recommends that all Americans eat fish at least two times per week, particularly fatty fish such as salmon, mackerel, herring, lake trout, sardines and tuna, which are high in omega-3 fatty acids. What are omega-3 fatty acids? They are essential fats that our body needs to function properly, but our body does not make them naturally. We need to eat them through food, which means getting EPA and DHA from seafood, such as fresh or canned salmon, tuna, sardines, or shellfish, and ALA from sources such as walnuts, flaxseeds, and canola and soybean oils. What makes omega-3 fatty acids so important, particularly EPA and DHA? They have been shown to benefit the heart of healthy people and those at higher risk for cardiovascular disease or who already have cardiovascular disease. For more information on healthy fish, visit AboutSeafood.com.
What are the key things I should know about reading a Nutrition Facts label?
Learning to read and understand food labels can help you make healthier choices, but they can be somewhat confusing. One of the most important things to pay attention to is the portion size. Calories, fat and all other quantities listed on the label will be associated with this portion size. In many cases, the portion size is a fraction of the total package, so if you’re eating or drinking an entire package, you’ll need to multiply the portion size times the number of servings per package to understand the total calories, fat, etc. you’re consuming. Another key heart-healthy element of a nutrition label is the amount of sugar. The American Heart Association recommends American women limit their sugar intake to no more than 6 teaspoons a day and American men to no more than 9 teaspoons a day. On a nutrition facts label, sugar is listed in grams, so you’ll want to keep in mind the AHA’s limit translated into grams: no more than 25 grams for women, and no more than 36 grams for men. It is important to note that disclosing “Added Sugars” is now required on the Nutrition Facts Label. The “Added Sugars” are sugars added during the processing of a food or package. These include table sugar, syrups, honey and sugars from concentrated juices. These added sugars should not exceed more than 10% of your total daily calories.
To learn more about the Nutrition Facts Panel click here
Taking daily care of your heart should continue beyond February, especially if you have heart disease or have a family history of heart disease. Heart disease can be hard to detect because the symptoms are hardly noticeable unless you have routine medical examinations with blood evaluation or when it is severe.
I hope this sparks an interest for you to learn more about how to take care of your heart for the long run so your heart can continue to spread love among your loved ones.
Sharing one of my favorite fish recipes:
Grilled Tilapia and Vegetable Pockets
Ingredients
- 4 medium tilapia fish fillets\
- 1 large bell pepper, seeded and sliced
- 1 medium zucchini, sliced
- 1 medium onion, sliced
- 1 (14.5 oz) canned Italian-seasoned diced tomatoes, undrained
- 12 pimento-stuffed green olives, sliced
Directions
- Heat oven to 350 degrees.
- Cut four 18 x 12-inch pieces of aluminum foil.
- Divide bell pepper, zucchini and onions among the center of each piece of foil. Spoon ¼ cup of canned tomatoes over arranged vegetables; top with 1 tilapia fish filet.
- Divide remaining diced tomatoes and sliced olives over each filet. Fold foil over fish and vegetables; double fold edges to seal, leaving room for steam inside each packet.
- Place packets over cookie sheet or on the middle oven rack, if desired.
Bake at 350 degrees for about 40 minutes or until fish flakes easily with fork. Open packets carefully to allow steam to escape. Slide packet contents into plate and serve immediately. Serve with cooked rice or pasta.
Makes: 4 servings