The updated Dietary Guidelines for Americans have finally been released and although they are a month late, and really not much different from the 2005 version, they address some vital concerns, including heart disease. The late release of the new guidelines serves as a strong foundation for this year’s American Heart Month. With an emphasis on reduced sodium intake as a key recommendation, the Dietary Guidelines acknowledge the importance of heart health among Americans.

On average, the typical American diet includes 3,800 mg of sodium a day. That’s a far jump from the recommended 2,300 mg and an even further jump from the reduced intake of 1,500 mg for “persons who are 51 and older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.” Although it would do good for everyone to lean towards the more modest number of 1,500 mg, it’s essential for about half of the population. There are many ways you can reduce the amount of sodium in your diet:

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February is American Heart Month. It’s a time to bring awareness to heart disease and stroke, the number one killer in the United States, so you and the people you love don’t become a statistic.

Many people are not aware of the DASH Diet (Dietary Approaches to Stop Hypertension), recommended by the National Institutes of Health.

In recent DASH studies, adding fruits, vegetables and dairy products lowered blood pressure readings – even when the sodium was as high as 3000 mg per day! Every millimeter the blood pressure falls reduces the risk of heart attack and strokes for people with high blood pressure. So believe it, small changes will get you big results. Your everyday decisions matter.
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February is American Heart Month. It’s a time to bring awareness to heart disease and stroke, the number one killer in the United States, so you and people you love don’t become a statistic. I’ve been blogging about important topics like lowering your cholesterol, reducing heart disease risk and identifying heart healthy foods all month, and I want to continue the conversation with you by discussing how you can influence change in those you love.

My mom has heart disease and I’ve spent countless hours helping her with nutrition and exercise. So I’m coming at this post as a daughter with experience in trying to get a loved one to change more so than rattling off “book smarts.”

First, let me just say one important thing: it doesn’t matter how much you want someone to change, they have to want it too. Make no mistake. Change is not easy for many people. But I’m concerned that too many well-intentioned people are struggling and frustrated that their loved one doesn’t seem to be able to change. Above all else, they have to want it and secondly, they need support… and that’s where you can come in and can be successful.

So, if you aren’t sure if your loved one wants to change, you need to start there. Here are some tips to help you out.
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February is American Heart Month. It’s a time to bring awareness to heart disease and stroke, the number one killer in the United States, so you and people you love don’t become a statistic.

Be honest. Do you know your numbers? Your cholesterol numbers. You should have your cholesterol measured once a year after age 30, especially if you have a family history of high cholesterol or heart problems. High cholesterol can double the risk for heart disease. It’s entirely possible that your body will produce too much cholesterol, even if you take steps to lower it. However, many people are successful at lowering their cholesterol with some simple changes.

There are three ways you can make your cholesterol levels better.
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Did you know there are eight things you can do to prevent heart disease? Even better, they all support each other. You do one, and it helps you in doing another one. Check out the top eight behaviors that help prevent heart disease below.

1. Eat a healthy diet. Choosing healthful meal and snack options can help you avoid heart disease and its complications. Be sure to eat plenty of fresh fruits and vegetables. Eating foods low in saturated fat and cholesterol and high in fiber can help prevent high blood cholesterol. Limiting salt or sodium in your diet can also lower your blood pressure.

2. Manage a healthy weight. Being overweight or obese can increase your risk for heart disease. To determine whether your weight is in a healthy range, doctors often calculate your body mass index (BMI). Calculate yours here with our free BMI calculator.
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