How much salt should you actually be getting? That's a common question that I get asked frequently. The normal, healthy adult (no know medical problems) should eat no more than 2300 milligrams of salt a day. This is about 1 teaspoon of salt. Now that is not just what you add at the table. Read the label of any processed food such as canned soup and you will see that you are probably way beyond your daily amount with one serving.
Most of the sodium that we get in our diets today comes from eating in restaurants and eating processed foods. Be sure to read the labels on any food you purchase. Many restaurants now will tell you the sodium content of their foods. You can always ask for a low-sodium entree, just ask the waiter.
Your best choice is to pick fresh fruits and vegetables.
If you are at risk for or have heart disease, stroke or high blood pressure your daily salt intake should be no more than 1500 milligrams a day.
Showing posts with label Stroke. Show all posts
Showing posts with label Stroke. Show all posts
Sunday, September 27, 2009
Thursday, July 23, 2009
Know Your Sodium Limit
Sodium is becoming more and more of a problem within our society. This is because we have a large portion of the population with high blood pressure, heart disease, and/or stroke. People at risk for these diseases are anyone over 40 years of age, African Americans, and anyone with high blood pressure. Almost 70% of the US population is at risk.
So how much sodium should you be getting each day. Most of the federal and nutritional guidelines indicate that 2300 mg of sodium each day is the right amount, as long as you are a healthy, normal adult without heart disease, stroke or hypertension. If you have high blood pressure, then you need to decrease the amount of sodium intake each day to 1500 mg.
Now the first thing is how much is 2300 mg. In the form of salt because that is how we get most of our sodium, 1 teaspoon = 2300 mg approximately. If you have heart disease or hypertension, the 1500 mg is about 2/3 of a teaspoon of salt per day. Now this means total intake. This does not just mean you can add that much salt each day to the food you eat.
Read the labels. Especially processed food contains large amounts of sodium. Tune in tomorrow for some tips on deceasing sodium in your diet.
So how much sodium should you be getting each day. Most of the federal and nutritional guidelines indicate that 2300 mg of sodium each day is the right amount, as long as you are a healthy, normal adult without heart disease, stroke or hypertension. If you have high blood pressure, then you need to decrease the amount of sodium intake each day to 1500 mg.
Now the first thing is how much is 2300 mg. In the form of salt because that is how we get most of our sodium, 1 teaspoon = 2300 mg approximately. If you have heart disease or hypertension, the 1500 mg is about 2/3 of a teaspoon of salt per day. Now this means total intake. This does not just mean you can add that much salt each day to the food you eat.
Read the labels. Especially processed food contains large amounts of sodium. Tune in tomorrow for some tips on deceasing sodium in your diet.
Tuesday, June 2, 2009
Tai Chi
I have been talking about exercise recently and someone asked the question about Tai Chi. Tai Chi is a great form of exercise and is sometimes referred to moving meditation. Tai Chi is slow, rhythmic movements that are flowing, circular, and low impact combined with deep breathing. All of this helps balance the mind and the body.
For someone who has had a stroke, Tai Chi can be invaluable in helping these individuals regain some of their balance. This is especially true if the stroke victim is shifting weight, leaning or standing on a movable surface. If Tai Chi is done on a regular basis, it can reduce the risk of falls and injury. The great thing is that it improves circulation, posture, flexibility, blood pressure and heart rate. Tai Chi also reduces pain and stress, increases energy and prevents osteoporosis.
For someone who has had a stroke, Tai Chi can be invaluable in helping these individuals regain some of their balance. This is especially true if the stroke victim is shifting weight, leaning or standing on a movable surface. If Tai Chi is done on a regular basis, it can reduce the risk of falls and injury. The great thing is that it improves circulation, posture, flexibility, blood pressure and heart rate. Tai Chi also reduces pain and stress, increases energy and prevents osteoporosis.
Friday, April 24, 2009
Your Job and Your Health
As you might imagine, your health is definitely influenced by your job. In today's economy there are some new factors which are affecting our health that may not have been an issue before. These factors not only influence your health, but how long you will live.
The factors around work that influence your health these days are things like, do you still have a job, how secure are you in your job, and how much do you enjoy your work. These are factors which may have a huge impact on your health and longevity, perhaps more than if you are on the right diet to lose weight.
One of the most devastating factors above to our health is the loss of our job. In Finland, after a major layoff occurred, the risk of death from heart attack went up fivefold for those losing their jobs. In the USA, studies are currently being done to look at this, but some of the preliminary results show that people who lost their jobs in their 50s were twice as likely to have a heart attack or stroke within the next 10 years.
A study in Michigan has shown that job insecurity can be as bad for health as a bout with a serious illness and worse than an actual job loss. Part of this boils down to you feeling valuable in your job.
The factors around work that influence your health these days are things like, do you still have a job, how secure are you in your job, and how much do you enjoy your work. These are factors which may have a huge impact on your health and longevity, perhaps more than if you are on the right diet to lose weight.
One of the most devastating factors above to our health is the loss of our job. In Finland, after a major layoff occurred, the risk of death from heart attack went up fivefold for those losing their jobs. In the USA, studies are currently being done to look at this, but some of the preliminary results show that people who lost their jobs in their 50s were twice as likely to have a heart attack or stroke within the next 10 years.
A study in Michigan has shown that job insecurity can be as bad for health as a bout with a serious illness and worse than an actual job loss. Part of this boils down to you feeling valuable in your job.
Tuesday, March 17, 2009
Other Anti-Inflammatories for the Brain
Yesterday I was talking about the anti-inflammatory effects of turmeric. The last brain food I want to mention is another anti-inflammatory food. I should actually say foods, because it is any of the omega 3 fatty acids.
Foods in this category are things like flax seed oil, olive oil, avocados, and fish such as salmon. I have written many things about the omega 3 foods, you can see these postings under omega 3.
Bottom line is that these are also anti-inflammatory foods and they help protect the brain from stroke.
Foods in this category are things like flax seed oil, olive oil, avocados, and fish such as salmon. I have written many things about the omega 3 foods, you can see these postings under omega 3.
Bottom line is that these are also anti-inflammatory foods and they help protect the brain from stroke.
Monday, March 16, 2009
A Spice That Helps Your Brain
I have written about this spice before as an anti-inflammatory and it is part of the anti-inflammation diet. Turmeric which is often used in soups, stews and casseroles does indeed help the brain as well.
Turmeric helps keep the brain healthy by decreasing oxidation which occurs with increased inflammation. Turmeric also decreases plaque in the blood vessels.
The brain is similar to the heart in that plaque in blood vessels can become oxidized and break free. In the heart this causes a heart attack, in the brain it causes a stroke.
Turmeric helps keep the brain healthy by decreasing oxidation which occurs with increased inflammation. Turmeric also decreases plaque in the blood vessels.
The brain is similar to the heart in that plaque in blood vessels can become oxidized and break free. In the heart this causes a heart attack, in the brain it causes a stroke.
Monday, December 8, 2008
Vitamin E
Many of you may be taking Vitamin E because you know it is supposed to be good for your heart. Vitamin E is an antioxidant which intercepts free radicals and prevents them from creating inflammation in the blood vessels where lipids have formed plagues. Free radicals will cause inflammation around these plaques which causes them to begin to go into a chain reaction which will end up in small pieces of the plaque breaking off and begin floating free in the blood stream.
The danger here is that piece of free floating plaque may become lodged in a small blood vessel in the heart or in the brain. If it is the heart, you end up with a hear attack. If it is the brain, you end up with a stroke.
So Vitamin E is good for your heart but also for your brain.
I'll talk more tomorrow on sources.
The danger here is that piece of free floating plaque may become lodged in a small blood vessel in the heart or in the brain. If it is the heart, you end up with a hear attack. If it is the brain, you end up with a stroke.
So Vitamin E is good for your heart but also for your brain.
I'll talk more tomorrow on sources.
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