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  • Written by American Heart Association
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  • Written by American Heart Association
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An Easy Action Plan for Finding and Reducing the Sodium Hidden in Your Diet

Written by American Heart AssociationAuthor Alerts:  Random House will alert you to new works by American Heart Association


List Price: $10.99


On Sale: March 05, 2013
Pages: 272 | ISBN: 978-0-307-88805-1
Published by : Harmony Potter/TenSpeed/Harmony
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Synopsis|Excerpt|Table of Contents


Knock down that sodium--but not the flavor--to decrease your blood pressure and risks for heart attack and stroke. This toolkit, sodium tracker, and cookbook in one gives you solid health information and 60 low-sodium recipes for favorite comfort foods. With the book's step-by-step approach, eating less salt has never been more achievable.

Everyone can benefit from a lower sodium diet: Millions of Americans (including 97 percent of children) consume far more sodium than they need, averaging about 3,400 milligrams of sodium a day, or seven times what the body needs to function. To help you achieve the association's recommended daily sodium intake of 1,500 milligrams, Eat Less Salt gives you realistic strategies for cutting back on sodium gradually.

With this book, you’ll learn how to:
-Monitor your current sodium intake
-Reduce the high-sodium products in your pantry, refrigerator, and freezer
-Read and understand food labels
-Know which popular foods are “salt traps”
-Keep sodium in check while eating out
-Plan healthy, lower-sodium weekly menus without sacrificing flavor


Top 10 Sources of Sodium
1. Breads and rolls
2. Cold cuts and cured meats, such as deli or packaged ham and turkey
3. Pizza
4. Fresh and processed chicken and turkey
5. Soups
6. Sandwiches, including burgers
7. Cheese
8. Pasta dishes with sauce
9. Mixed meat dishes, such as meat loaf with sauce
10. Snacks, such as chips, pretzels, and popcorn

Sodium Smarts: Our recipe for corn bread dressing contains about half the sodium
of dressing prepared from a packaged mix. Using this homemade corn bread and
low-sodium broth helps keep the sodium down.

Corn Bread Dressing
Too much liquid can make corn bread dressing heavy and gummy, but this recipe has the perfect texture. That’s because it calls for adding dried whole-wheat bread and baking the dressing uncovered. Both help the dressing absorb the broth, resulting in a light, flavorful side dish. If you prefer, you can also just enjoy the corn bread on its own.

Serves 8; 1/2 cup per serving

Cooking spray
4 cups crumbled corn bread (recipe follows)
2 slices whole-wheat bread (lowest sodium available), dried and crumbled (about 1 1/2 cups)
1 tablespoon olive or canola oil
1/2 cup finely chopped onion
1 medium rib of celery, sliced crosswise
2 medium garlic cloves, minced
1/4 cup snipped fresh parsley
1. teaspoons dried summer savory, crumbled
1 teaspoon dried thyme, crumbled
1/2 teaspoon pepper
1 cup fat-free, low-sodium chicken broth

1. Preheat the oven to 375°F. Lightly spray a 2-quart glass casserole dish with cooking spray. Set aside.

2. In a large bowl, stir together the corn bread and whole-wheat bread. Set aside.

3. In a large skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the onion, celery, and garlic for 6 to 8 minutes, or until the celery is soft, stirring occasionally.

4. Stir in the remaining ingredients except the broth. Stir into the corn bread mixture. Pour in the broth, stirring until all the dressing is moistened. Transfer to the casserole dish.

5. Bake for 20 to 25 minutes, or until heated through.

Corn Bread
serves 12; 1 square per serving

Cooking spray
1 cup all-purpose flour
3/4 cup yellow or white cornmeal
2 teaspoons baking powder
1 cup fat-free milk
1 large egg
1 tablespoon canola or corn oil
1 tablespoon light tub margarine, melted

1. Preheat the oven to 425°F. Lightly spray an 8-inch square baking pan with cooking spray. Set aside.

2. In a large bowl, stir together the flour, cornmeal, and baking powder.

3. In a small bowl, whisk together the remaining ingredients. Pour all at once into the flour mixture, stirring until the batter is just moistened but no flour is visible. Don’t overmix; the batter should be slightly lumpy. Pour into the pan.

4. Bake for 20 to 25 minutes, or until a wooden toothpick inserted in the center comes out clean. Turn out onto a cooling rack. Let cool.

Table of Contents

Preface 8

chapter 1: Sodium, Salt, and Our Food Supply 12
chapter 2: Sodium, High Blood Pressure, and Heart Disease 21

chapter 3: Educate Yourself 30
chapter 4: Start with Small Changes 46
chapter 5: Target High-Sodium Foods at Home 60
chapter 6: Identify High-Sodium Foods When Eating Out 80
chapter 7: Stay Focused on Eating Well 89
chapter 8: Plan Ahead with Lower-Sodium Menus 100
chapter 9: Low Sodium for Life 118

Breads and Grains 131
Meats 144
Poultry 153
Seafood 165
Soups and Broths 174
Cheese and Other Dairy Products 185
Snacks 193
Sauces, Gravies, Condiments, and Seasonings 206
Salads and Salad Dressings 216
Vegetables and Fruits 227
Breakfast Foods 234
Beverages 242
Desserts and Baking Products 244

Daily Sodium Tracker 254
Daily Menu Planner 255
Sodium-Savvy Substitutions 256
Product Comparison Tracker 259
Sodium-Smart Staples 260
Food Groups and Suggested Servings 262
Sodium-Free Flavoring Suggestions 264
Warning Signs of Heart Attack and Stroke 265

Index 266
American Heart Association

About American Heart Association

American Heart Association - American Heart Association Eat Less Salt
The AMERICAN HEART ASSOCIATION is the nation’s premier authority on heart health. Its bestselling library of cookbooks and guides includes American Heart Association Low-Fat, Low-Cholesterol Cookbook, Fourth Edition; The New American Heart Association Cookbook, Seventh Edition; American Heart Association No-Fad Diet; American Heart Association Low-Salt Cookbook, Third Edition; American Heart Association Meals in Minutes Cookbook; American Heart Association Low-Calorie Cookbook; and American Heart Association Quick & Easy Cookbook.


"For 60 recipe ideas and a wealth of information about sodium and health, see the new book Eat Less Salt by the American Heart Association." --Jane E. Brody, NYTimes.com

"To help you reduce the amount of sodium you consume from processed foods, the AHA has published a new book, Eat Less Salt, with plenty of tips and tricks." -BostonGlobe.com

"Check out the AHA’s Eat Less Salt book if you really want to get serious about [cutting your sodium intake]." --Huffington Post

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