Lower Salt for Your Stomach
The American Heart Association and the Dietary Guidelines for Americans encourages us to lower our sodium intake to protect our heart—now there may be another reason to lower sodium consumption. A recent study reported at the 107th General Meeting of the American Society for Microbiology found that the H. pylori bacteria associated with gastritis and peptic ulcers may be adversely affected by salt in the diet. Researchers discovered a possible connection between the increased salt consumption and the bacteria. This information supports and should strengthen your resolve for seeking low sodium options in a healthy diet.
Guidelines for Women and Cardiovascular Disease Prevention Update
Here's a summary of what was added to the 2007 Guidelines:
Guidelines
Old Recommendations 2004
New Recommendations 2007
- Dietary Intake
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A diet containing a variety of vegetables, grains, low-fat or nonfat dairy, fish, legumes, and sources of protein low in saturated fat (e.g. poultry, lean meats, plant sources)
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Choose whole-grain, high-fiber foods
Eat fish, especially oily fish, at least twice a week
No more than one alcoholic drink per day
Limit sodium intake to <2.3 g (about 1 tsp. of salt) daily
- Saturated fat
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Limit to <10% of calories
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Limit to <10%, and if possible, <7% of calories
- Trans fat
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Limit intake
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Keep as low as possible (<1% of calories)
- Physical Activity
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At least 30 minutes of moderate-intensity activity (e.g. brisk walking) on most, and preferably all, days
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At least 30 minutes of moderate activity on most, preferably all, days
For women who need to lose weight or maintain weight loss, 60 to 90 minutes of moderate activity on most, preferably all, days
- Supplements
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Consider omega-3 fatty-acid supplementation for at-risk women
Consider folic acid supplementation for high-risk women, except in women with high homocysteine levels
Avoid vitamin antioxidant supplements pending conclusive research
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Consider omega-3 fatty acid capsules (approx. 850 to 1000 mg of EPA and DHA) for women with CHD, and higher doses (2 to 4 g) for women with high triglycerides
Folic acid, with or without B6 or B12, should not be used for CVD prevention
- Blood Pressure
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Encourage lifestyle changes to maintain <120/80
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Maintain <120/80 with lifestyle changes, including: weight control, increased physical activity, alcohol moderation, sodium restriction, and an emphasis on eating fresh fruits, vegetables and low-fat dairy products
Meet the Bad Fat Brothers—A Couple of Heartbreakers
To spread the facts on fat, the American Heart Association has launched the Bad Fat Brothers website where slick brothers Sat and Trans debate their dinner options. Framed in a cartoon setting with audio, the site gives viewers details about the ill-effects of both saturated and trans fat, the foods they are found in and tips on how to decrease intake of both types of fats. The Bad Fat Brothers: relatives that you'd rather not be related to—every family has a few.
