How’s Your Heart Doing?
Sodium Reduction and Ono Foods
Did you know that nearly half of all U.S. adults have hypertension? Hypertension is caused by uncontrolled high blood pressure which can result in many health issues including stroke and heart attack. What can you do to reduce your risk? Reduce your risk by checking your blood pressure routinely, quit smoking, eat healthier, and exercise more often.
One important aspect to being healthy, whether or not you are diagnosed with hypertension, is monitoring your sodium intake. Some people think that making healthy changes to food means giving up some flavor, but here at Hui Mālama, we believe you’re able to enjoy ono food and be healthy at the same time!
According to the American Heart Association, the top six foods high in sodium content include: bread, cold cuts & cured meats, sandwiches, pizza, soup, and chicken. While sodium is an essential nutrient that helps to regulate your blood pressure, too much of it can be harmful. Sodium works by pulling water into your blood vessels which increases the level of blood and pressure in your blood vessels. This added pressure in the blood vessels can stretch and injure the blood vessel walls and force your heart to work harder to pump blood throughout the body. The good news is that there are many alternatives to a high sodium diet! Because the majority of sodium comes from processed and packaged foods, learning how to read food nutrition labels is important and will play a big role in your sodium reduction. Keep an eye out for the nutrition label on condiments that can be high in sodium content like soy sauce (shoyu), relish, salsa, and ketchup. Comparing and choosing the brand of condiment with less sodium will benefit your health in the long run. When preparing your own food, use onions, citrus juices, herbs, garlic, and vinegar to replace some or all of the salt while still keeping ono flavor!
To learn more about recipe modification and managing your hypertension, join us for the free Hui Mālama hypertension classes.
Upcoming Hypertension Classes:
Kaʻū: Mondays June 4, 18, & 25
Hilo: Thursdays June 7, 14, & 21
Waimea: Tuesdays July 10, 17, & 24
Puna: Wednesdays July 11, 18, & 25
Open to those with a hypertension diagnosis, classes consist of 2.5 hour sessions once a week for three weeks and are offered in Hilo, Waimea, Kona, Kaʻū, and Puna areas throughout the year. Classes are led by a Registered Nurse (RN) and other medical professionals. Sign-up online at hmono.org/classes or call (808) 969-9220.