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All Food has a natural sodium content.
It is important to know what you are eating.

FRUIT

Apples
Avocado
Banana
Blackberries
Cantaloupe
Grapes
Kiwi
Lemon
Lime
Mango
Orange
Peach
Strawberry
Tomato
Watermelon

NUTS

Almonds
Brazil Nuts
Cashews
Chestnuts
Hazelnuts
Macadamias
Peacans
Peanuts
Pine Nuts
Pistachios
Pumpkin Seeds
Sunflower Seeds
Walnuts

SIZE

1 medium
1 medium
1 medium
1 cup
1 medium slice
1 cup
1 cup
1 medium
1 medium
1 medium
1 medium
1 medium
1 cup
1 medium
1 medium wedge



1 ounce
1 ounce
1 ounce
10 nuts
10 nuts
10 to 12 kernels
1 ounce
1 ounce (raw)
1 ounce
1 ounce
1 ounce
1 ounce
1 ounce

SODIUM

1.0mg
20 mg
trace
trace
trace
trace
trace
trace
trace
trace
trace
trace
trace
11.4mg
trace



trace
trace
trace
1.7mg
trace
1.4mg
trace
5.1mg
trace
2.8mg
5.1mg
trace
trace

VEGETABLES

Artichoke
Asparagus
Broccoli
Carrots
Cauliflower
Corn
Cucumber
Grn Bell Pepper
Kale
Lima Beans
Mushrooms
Onions
Peas
Potatoes
Spinach
Squash, Zuccini
Squash, Winter
Sweet Potatoes
SIZE

1 medium
1 medium
1 medium
1/2 cup
1/2 cup
1 ear
1/2  cup - sliced
1 small
1 cup - cooked
SODIUM

trace
trace
28mg
trace
9.3mg
13mg
1 mg
1.48mg
29.9mg
3.8mg
1.4mg
2.1mg
4.8mg
7.8mg
trace
1.8mg
27.9mg
11.0mg
MEATS

Beef
Chuck
Flank
Sirloin
Lamb
Leg
Loin
Rib
Shoulder
Pork
Loin
Shoulder
Spareribs

POULTRY

Chicken
Whole
Breast
Drumstick
Thigh
Wing
Duck
Whole
Rock Cornish Hen
Whole
SODIUM


47mg
65mg
65mg

75mg
75mg
75mg
75mg

70mg
70mg
70mg

SODIUM


78mg
50mg
67mg
67mg
50mg

74mg

50mg
FISH & SEAFOOD

Bass
Sea
Striped
White
Cod
Founder
Haddock
Halibut
Lobster
Oysters, (shucked)
Perch
Red Snapper
Salmon
Scallops
Scrod
Shrimp
Sole
Squid
Swordfish
Tilefish
Trout, Rainbow
Tuna


SODIUM


68mg
trace
68mg
70mg
78mg
61mg
54mg
210mg
73mg
68mg
67mg
64mg
265mg
70mg
140mg
78mg
trace
trace
trace
50mg
37mg
All Meat Items are based on a measurement of

100 grams /
3 1/2 ounces

Raw uncooked with its natural sodium content.
All Fish & Seafood Items are based on a measurement of

100 grams /
3 1/2 ounces

Raw uncooked with its natural sodium content.
Foods In Their Natural State
Cooked Foods
FISH & SEAFOOD

Blue Crab
Catfish
Clams (12 small)
Cod
Flounder / Sole
Haddock
Halibut
Lobster
Ocean Perch
Orange Roughy
Oysters (12 Med)
Pollock
Rainbow Trout
Rockfish
Salmon - Atlantic
Salmon - Pink
Scallops (6 large)
Shrimp
Swordfish
Tilapia
Tuna


SODIUM

330mg
40mg
95mg
65mg
100mg
85mg
60mg
320mg
95mg
70mg
300mg
110mg
35mg
70mg
55mg
65mg
310mg
240mg
100mg
30mg
40mg

Cooked by moist or dry heat with no added ingredients



All Fish & Seafood Items are based on a measurement of

84 grams /
3  ounces


Based on information from the USDA Handbook
Based on information from the USDA Handbook
Based on information from the U.S.
Food & Drug Administration
Guide
The UnSalted Heart .com

Healthy Recipes With Great Taste
Designed To Help Lower Your Sodium For Life

A Heart Healthy Life Style
25 Top Heart-Healthy Foods

These 25 foods are loaded with heart-healthy nutrients that help protect your cardiovascular system.

The foods listed here are all top-performers in protecting your heart and blood vessels. There are also menu ideas so you can easily bring heart-healthy foods into your daily diet.

Heart-healthy is not only about oatmeal and omega-3 fats. You need to look for ways to get all of the different nutrients into your daily life .  Variety is the spice of life and will help you stick to a more nutritious heart healty live style.

1.Salmon
Omega-3 fatty acids.
Grill salmon with a yummy rub or marinade. Save a chunk to chop for a pasta or salad later on.

2.Flaxseed (ground)
Omega-3 fatty acids; fiber, phytoestrogens.
Ground flaxseed hides easily in all sorts of foods -- yogurt parfaits, morning cereal, homemade muffins, or cookies.

3.Oatmeal
Omega-3 fatty acids; magnesium; potassium; folate; niacin; calcium; soluble fiber.
Top hot oatmeal with fresh berries. Oatmeal-and-raisin cookies are a hearty treat.

4.Black or Kidney Beans
B-complex vitamins; niacin; folate; magnesium; omega-3 fatty acids; calcium; soluble fiber.
Give soup or salad a nutrient boost -- stir in some beans.

5.Almonds
Plant omega-3 fatty acids; vitamin E; magnesium; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.
Mix a few almonds (and berries) into low-fat yogurt, trail mix, or fruit salads.

6.Walnuts
Plant omega-3 fatty acid
Walnuts add flavorful crunch to salads, pastas, cookies, muffins, even pancakes.

7.Red wine
Catechins and reservatrol (flavonoids).
Toast your good health! A glass of red wine could improve "good" HDL cholesterol.

8.Tuna
Omega-3 fatty acids; folate; niacin.
Here's lunch: Salad greens, fresh fruit, canned tuna. Keep "Salad Spritzer" - a light dressing -- in your office fridge.

9.Tofu
Niacin; folate; calcium; magnesium; potassium.
Tasty tofu is easy: Thinly slice "firm" tofu, marinate several hours, grill or stir-fry.

10.Brown rice
B-complex vitamins; fiber; niacin; magnesium, fiber.
Microwavable brown rice makes a quick lunch. Stir in a few chopped veggies (broccoli, carrots, spinach).

11.Soy milk
Isoflavones (a flavonoid); B-complex vitamins; niacin; folate, calcium; magnesium; potassium; phytoestrogens.
Soy milk is great over oatmeal or whole-grain cereal. Or, make a smoothie with soy milk.

12.Blueberries
Beta-carotene and lutein (carotenoids); anthocyanin (a flavonoid); ellagic acid (a polyphenol); vitamin C; folate; calcium, magnesium; potassium; fiber.
Cranberries, strawberries, raspberries are potent, too -- for trail mixes, muffins, salads!

13.Carrots
Alpha-carotene (a carotenoid); fiber.
Baby carrots are sweet for lunch. Sneak shredded carrots into spaghetti sauce or muffin batter.

14.Spinach
Lutein (a carotenoid); B-complex vitamins; folate; magnesium; potassium; calcium; fiber.
Pick spinach (not lettuce) for nutrient-packed salads and sandwiches.

15.Broccoli
Beta-carotene (a carotenoid); Vitamins C and E; potassium; folate; calcium; fiber.
Chop fresh broccoli into store-bought soup. For a veggie dip, try hummus (chickpeas).

16.Sweet potato
Beta-carotene (a carotenoid); vitamins A, C, E; fiber.
Microwave in a zip-lock baggie for lunch. Eat au naturale, or with pineapple bits.

17.Red bell peppers
Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; potassium; fiber.
Rub with olive oil, and grill or oven-roast until tender. Delicious in wraps, salads, sandwiches.

18.Asparagus
Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; fiber.
Grill or steam slightly, then dress with olive oil and lemon. It's a pretty side dish.

19.Oranges
Beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones (flavonoids); vitamin C; potassium; folate; fiber.
Got orange juice? Check out the new nutrient-packed blends.

20.Tomatoes
Beta- and alpha-carotene, lycopene, lutein (carotenoids); vitamin C; potassium; folate; fiber.
For a flavor twist, try oil-packed tomatoes in sandwiches, salads, pastas, pizzas.

21.Acorn squash
Beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; calcium; magnesium; potassium; fiber.
Baked squash is comfort food on a chilly day. Serve with sauteed spinach, pine nuts, raisins.

22.Cantaloupe
Alpha- and beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; potassium; fiber.
A fragrant ripe cantaloupe is perfect for breakfast, lunch, potluck dinners.

23.Papaya
Beta-carotene, beta-cryptoxanthin, lutein (carotenoids); Vitamins C and E; folate; calcium; magnesium; potassium.
Serve papaya salsa with salmon.

24.Dark chocolate
Reservatrol and cocoa phenols (flavonoids).
A truffle a day lowers blood pressure, but choose 70% or higher cocoa content.

25.Tea
Catechins and flavonols (flavonoids).
Make sun tea: Combine a clear glass jar, several tea bags, and hours of sunshine


From asparagus to sweet potatoes to a robust cabernet -- every bite (or sip) of heart-healthy foods delivers a powerful dose of phytonutrients that prevent and repair damage to cells. That's the essence of preventing heart disease.
"There really is an abundance of fruits and vegetables in many colors, shapes, sizes that are good for your heart," says Julia Zumpano, RD, LD, a dietitian with the Preventive Cardiology Center at The Cleveland Clinic. "You can definitely reduce your risk of developing cardiovascular disease by eating these foods every day."

Indeed, fresh produce provide the cornerstone for a heart- healthy diet because they help wipe out free radicals in the bloodstream, protecting blood vessels.
It's what Zumpano calls "the whole-foods diet. You want everything to be in its natural form, as it comes from the ground, the less processed the better," she says.

Whole grains, beans and legumes, nuts, fatty fish, and teas are just as important -- offering all sorts of complex heart-protective phytonutrients.

By Jeanie Lerche Davis
WebMD Feature
Reviewed by Kathleen M. Zelman, MPH, RD, LD

This chart will help you see the benefits of eating different Fruits, Vegetables and Grains on a daily basis.

  Apples

Protects your heart

prevents constipation

Blocks diarrhea

Improves lung capacity

Cushions joints

Apricots

Combats cancer

Controls blood pressure

Saves your eyesight

Shields against Alzheimer's

Slows aging process

Artichokes

Aids digestion

Lowers cholesterol

Protects your heart

Stabilizes blood sugar

Guards against liver disease

Avocados

Battles diabetes

Lowers cholesterol

Helps stops strokes

Controls blood pressure

Smoothes skin

Bananas

Protects your heart

Quiets a cough

Strengthens bones

Controls blood pressure

Blocks diarrhea

Beans

Prevents constipation

Helps hemorrhoids

Lowers cholesterol

Combats cancer

Stabilizes blood sugar

Beets

Controls blood pressure

Combats cancer

Strengthens bones

Protects your heart

Aids weight loss

Blueberries

Combats cancer

Protects your heart

Stabilizes blood sugar

Boosts memory

Prevents constipation

Broccoli

Strengthens bones

Saves eyesight

Combats cancer

Protects your heart

Controls blood pressure

Cabbage

Combats cancer

Prevents constipation

Promotes weight loss

Protects your heart

Helps hemorrhoids

Cantaloupe

Saves eyesight

Controls blood pressure

Lowers cholesterol

Combats cancer

Supports immune system

Carrots

Saves eyesight

Protects your heart

Prevents constipation

Combats cancer

Promotes weight loss

Cauliflower

Protects against Prostate Cancer

Combats Breast Cancer

Strengthens bones

Banishes bruises

Guards against heart disease

Cherries

Protects your heart

Combats Cancer

Ends insomnia

Slows aging process

Shields against Alzheimer's

Chestnuts

Promotes weight loss

Protects your heart

Lowers cholesterol

Combats Cancer

Controls blood pressure

Chili peppers

Aids digestion

Soothes sore throat

Clears sinuses

Combats Cancer

Boosts immune system

Figs

Promotes weight loss

Helps stops strokes

Lowers cholesterol

Combats Cancer

Controls blood pressure

Fish

Protects your heart

Boosts memory

Protects your heart

Combats Cancer

Supports immune system

Flax

Aids digestion

Battles diabetes

Protects your heart

Improves mental health

Boosts immune system

Garlic

Lowers cholesterol

Controls blood pressure

Combats cancer

kills bacteria

Fights fungus

Grapefruit

Protects against heart attacks

Promotes Weight loss

Helps stops strokes

Combats Prostate Cancer

Lowers cholesterol

Grapes

saves eyesight

Conquers kidney stones

Combats cancer

Enhances blood flow

Protects your heart

Green tea

Combats cancer

Protects your heart

Helps stops strokes

Promotes Weight loss

Kills bacteria

Honey

Heals wounds

Aids digestion

Guards against ulcers

Increases energy

Fights allergies

Lemons

Combats cancer

Protects your heart

Controls blood pressure

Smoothes skin

Stops scurvy

Limes

Combats cancer

Protects your heart

Controls blood pressure

Smoothes skin

Stops scurvy

Mangoes

Combats cancer

Boosts memory

Regulates thyroid

aids digestion

Shields against Alzheimer's

Mushrooms

Controls blood pressure

Lowers cholesterol

Kills bacteria

Combats cancer

Strengthens bones

Oats

Lowers cholesterol

Combats cancer

Battles diabetes

prevents constipation

Smoothes skin

Olive oil

Protects your heart

Promotes Weight loss

Combats cancer

Battles diabetes

Smoothes skin

Onions

Reduce risk of heart attack

Combats cancer

Kills bacteria

Lowers cholesterol

Fights fungus

Oranges

Supports immune systems

Combats cancer

Protects your heart

Straightens respiration

 

Peaches

prevents constipation

Combats cancer

Helps stops strokes

aids digestion

Helps hemorrhoids

Peanuts

Protects against heart disease

Promotes Weight loss

Combats Prostate Cancer

Lowers cholesterol

Aggravates
Diverticulitis

Pineapple

Strengthens bones

Relieves colds

Aids digestion

Dissolves warts

Blocks diarrhea

Prunes

Slows aging process

prevents constipation

boosts memory

Lowers cholesterol

Protects against heart disease

Rice

Protects your heart

Battles diabetes

Conquers kidney stones

Combats cancer

Helps stops strokes

Strawberries

Combats cancer

Protects your heart

boosts memory

Calms stress

 

Sweet potatoes

Saves your eyesight

Lifts mood

Combats cancer

Strengthens bones

 

Tomatoes

Protects prostate

Combats cancer

Lowers cholesterol

Protects your heart

 

Walnuts

Lowers cholesterol

Combats cancer

boosts memory

Lifts mood

Protects against heart disease

Water

Promotes Weight loss

Combats cancer

Conquers kidney stones

Smoothes skin

 

Watermelon

Protects prostate

Promotes Weight loss

Lowers cholesterol

Helps stops strokes

Controls blood pressure

Wheat germ

Combats Colon Cancer

prevents constipation

Lowers cholesterol

Helps stops strokes

improves digestion

Wheat bran

Combats Colon Cancer

prevents constipation

Lowers cholesterol

Helps stops strokes

improves digestion

Yogurt

Guards against ulcers

Strengthens bones

Lowers cholesterol

Supports immune systems

Aids digestion

 

EATING FRUIT

EATING FRUIT...

We all think eating fruits means just buying fruits, cutting it and just popping it into our mouths. It’s not as easy as you think. It’s important to know how and when to eat.

What is the correct way of eating fruits?

IT MEANS NOT EATING FRUITS AFTER YOUR MEALS! * FRUITS SHOULD BE EATEN ON AN EMPTY STOMACH.

If you eat fruit like that, it will play a major role to detoxify your system, supplying you with a great deal of energy for weight loss and other life activities.

FRUIT IS THE MOST IMPORTANT FOOD.

Let’s say you eat two slices of bread and t hen a slice of fruit. The slice of fruit is ready to go straight through the stomach into the intestines, but it is prevented from doing so.

In the meantime the whole meal rots and ferments and turns to acid. The minute the fruit comes into contact with the food in the stomach and digestive juices, the entire mass of food begins to spoil......

So please eat your fruits on an empty stomach or before your meals! You have heard people complaining — every time I eat watermelon I burp, when I eat durian my stomach bloats up, when I eat a banana I feel like running to the toilet, etc.  Actually all this will not arise if you eat the fruit on an empty stomach. The fruit mixes with the putrefying other food and produces gas and hence you will bloat!

Graying hair, balding, nervous outburst, and dark circles under the eyes all these will NOT happen if you take fruits on an empty stomach.

There is no such thing as some fruits, like orange and lemon are acidic, because all fruits become alkaline in our body, according to Dr. Herbert Shelton who did research on this matter. If you have mastered the correct way of eating fruits, you have the Secret of beauty , longevity, health, energy, happiness and normal weight.

When you need to drink fruit juice - drink only fresh fruit juice, NOT from the cans. Don’t even drink juice that has been heated up. Don’t eat cooked fruits because you don’t get the nutrients at all. You only get to taste. Cooking destroys all the vitamins.

But eating a whole fruit is better than drinking the juice. If you should drink the juice, drink it mouthful by mouthful slowly, because you must let it mix with your saliva before swallowing it. You can go on a 3-day fruit fast to cleanse your body. Just eat fruits and drink fruit juice throughout the 3 days and you will be surprised when your friends tell you how radiant you look!

KIWI: Tiny but mighty. This is a good source of potassium, magnesium, vitamin E & fiber. Its vitamin C content is twice that of an orange...

APPLE: An apple a day keeps the doctor away? Although an apple has a low vitamin C content, it has antioxidants & flavonoids which enhances the activity of vitamin C thereby helping to lower the risks of colon cancer, heart attack & stroke.

STRAWBERRY: Protective Fruit. Strawberries have the highest total antioxidant power among major fruits & protect the body from cancer-causing, blood vessel-clogging free radicals.

ORANGE : Sweetest medicine... Taking  2 to 4 oranges a day may help keep colds away, lower cholesterol, prevent & dissolve kidney stones as well as lessens the risk of colon cancer.

WATERMELON: Coolest thirst quencher. Composed of 92% water, it is also packed with a giant dose of glutathione, which helps boost our immune system. They are also a key source of lycopene — the cancer fighting oxidant. Other nutrients found in watermelon are vitamin C & Potassium.

GUAVA & PAPAYA: Top awards for vitamin C. They are the clear winners for their high vitamin C content.. Guava is also rich in fiber, which helps prevent constipation. Papaya is rich in carotene; this is good for your eyes.

Drinking Cold water after a meal = Cancer!

It is nice to have a glass of cold drink after a meal. However, the cold water will solidify the oily stuff that you have just consumed. It will slow down the digestion... Once this ‘sludge’ reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine. Very soon, this will turn into fats and lead to cancer. It is best to drink hot soup or warm water after a meal.

Heart Attack Symptoms

Women should know that not every heart attack symptom is going to be the left arm hurting. Be aware of intense pain in the jaw line.  You may never have the first chest pain during the course of a heart attack. Nausea and intense sweating are also common symptoms... Sixty percent of people who have a heart attack while they are asleep do not wake up. Pain in the jaw can wake you from a sound sleep. Let’s be careful and ;be aware. The more we know the better chance we could survive.

 

1 cup
1/2 cup
1 cup
1 cup
1 medium
1 cup
1 cup
1 cup
1 medium