Recipes

Sodium

Dietitians recommend limiting sodium to 2,300 milligrams (one teaspoon) or less each day because sodium can directly impact blood pressure. The best way to control your sodium intake is to choose fresh, whole foods instead of processed and packaged ones. When sodium intake is high, especially along with other lifestyle factors like inactivity, it can lead to high blood pressure or hypertension. In these cases, we recommend a DASH diet with a sodium reduction of 1,500 milligrams per day to naturally help bring levels back to healthy ranges.

Fiber

Fiber is necessary for good health and many of us do not get enough. Fiber is found in whole, plant-based food products like fruit, vegetables, whole grains, nuts and seeds. Fiber is one of nature's most powerful tools for preventing chronic disease and helps:

• Keep cholesterol levels balanced
• Lower blood pressure and blood sugar
• Support digestive health
• Aid in weight management

Flavor

Food can be full of flavor without relying on salt. Fresh herbs and spices that aren’t salt-based, such as cilantro, parsley, fresh garlic, onion, rosemary, Mrs. Dash blends, etc., make great flavor-rich alternatives to salts. Acids, such as lemon, lime, vinegars, etc., can also brighten up foods and soups.

Fats

Olive oil and avocado oil are good, savory alternatives over butter for cooking. Whole nuts and seeds contain healthier fats than processed chips and other salty snacks. Fresh lean meat is a better option than salty processed meat.

Shopping

Smart grocery shopping supports heart-healthy eating:

• Focus on the perimeter of the grocery store, where most fresh foods are found
• Come prepared with a grocery list that has recipes on it
• Frozen fruits and vegetables are good and just as nutritious as fresh
• Rinsing and draining canned items like beans can cut the sodium amount in half and are better than many processed sides found in dry pantries

Meal preparation

Prepping food ahead of time can make cooking easy and save time:

• Use weekends or free time to chop vegetables, rinse produce, and portion ingredients
• Choose groceries that can be used in multiple recipes to reduce waste and stretch your budget
• Incorporate frozen fruits and vegetables to save prep time
• If you’re new to meal prepping, start with just one homemade meal a week — small steps build lasting habits