 
Change your salty ways in only 21 days
American Heart Association/American Stroke Association launches Sodium Swap Challenge on Jan. 7th
 
(DES MOINES, IOWA) - Sodium - the everyday meal offender  that might make your face feel puffy and your jeans look, and feel,  tighter.  Did you know that by reducing your sodium intake during a  three week period you can change your sodium palate  and start enjoying foods with less sodium?  On Jan. 7, step up to the  plate, re-charge your taste buds and give your heart-health a boost with  the new Sodium Swap Challenge from the American Heart  Association/American Stroke Association.
The average American  consumes about 3,400 milligrams of sodium a day - more than twice the  1,500 milligrams recommended by the American Heart Association/American  Stroke Association.  Changing your salty ways  may be difficult, especially since you have acquired a taste for salt,  but don't worry - making the swap or taking the challenge doesn't have  to be hard.  With the help of the Salty Six (common foods that may be  loaded with excess sodium that can increase  your risk of heart disease), you'll be able to identify, and keep track  of, top food culprits.
"To get started with  the association's challenge, we ask that consumers get familiar with  the food labels and nutrition facts for  the foods they eat  and track  their sodium consumption over the first two  days to get an  idea of how much they are eating, which I'm sure will  be surprising to  many people." Says Interventional Cardiologist at the  University of Iowa, Phillip Horwitz, MD "Then, over the course of the  next three weeks, consumers will use the Salty  Six as their guide to help lower their sodium intake."
Here's an outline of how you can kick-off your own Sodium Swap Challenge:
-         Week 1 - Start by tackling your consumption of breads and rolls as well as  cold  cuts and cured meats.  For example, one piece of bread can have as much  as 230 milligrams of sodium while a serving of turkey cold cuts could  contain as much as 1,050 milligrams of sodium.  When your recommended  daily intake is kept to 1,500 milligrams or  less, it's amazing how fast it all adds up.  Check your labels on these  items, look for lower sodium items and track your sodium consumption  each day and log how much you've shaved out of your diet. Portion  control does make a difference.  Foods eaten several  times a day add up to a lot of sodium even though each serving is not  high.
-         Week 2 -  Keep that momentum going!  This week's foods include pizza and  poultry.  If you're going to eat pizza, try to aim for one with less  cheese and meats or lower sodium versions of  these items or try something different and add veggies instead.  When  cooking for your family this week use fresh, skinless poultry that is  not enhanced with sodium solution rather than fried or processed.  Keep  your eyes on the 1,500 milligrams of sodium  each day and, again, log your results.
-         Week 3 -  As you round out your challenge and embark on the last week of your  challenge, your focus includes soups and sandwiches.  The two together  typically make a tasty lunch or dinner  duo, but one cup of chicken noodle or tomato soup may have up to 940  milligrams - it varies by brand --and, after you add all of your meats,  cheeses and condiments to your sandwich, you can easily surpass  1,500  milligrams in one day.  This week, when choosing  a soup, check the label and try lower sodium varieties of your  favorites and make your sandwiches with lower sodium meats and cheeses  and try to eliminate piling on your condiments.  Be sure to track your  sodium and try to keep your daily consumption to less  than 1,500 milligrams.
By the end of the  challenge you should start to notice a change in the way your food  tastes and how you feel after you eat. You might even start to lean  towards lower sodium options and will be aware of how  much sodium you are consuming in a day - keeping that sight on the goal  of only having no more than 1,500 milligrams in a day and controlling  the portion sizes of your meals.
As you start jotting  down your grocery list, or planning your next meal out, be sure to keep  the Salty Six in mind and look for the Heart-Check mark on products in  your local grocery story and menu items in  restaurants.  Products that are certified by the Heart-Check Food  Certification Program meet nutritional criteria for heart-healthy foods  and can help keep you on track during your challenge.  (www.heartcheckmark.org)
Making an effort to  reduce the sodium in your diet will help you feel better and will help  you live a heart-healthier life.  Take time to educate yourself and lean  more from others.  Explore links to tasty  recipes, get shopping tips, access tools and resources and share your  personal Sodium Swap successes on our Facebook page: www.facebook.com/americanheart and click on the Sodium Swap tab.  For further sodium tips, resources  and encouragement during your own Sodium Swap Challenge visit www.heart.org/sodium.
###
About the American Heart Association/American Stroke Association's Sodium Reduction Efforts 
The  American Heart Association/American Stroke Association is committed to  improving cardiovascular health of the whole population as part of its  2020 impact goal.   Successful  sodium reduction is just one of the contributing factors to this goal  and requires action and partnership at all levels?individuals,  healthcare providers, professional organizations, public health  agencies, governments, and industry.  The association urges  a renewed and intensive focus on this critically important public  health issue. The American Heart Association/American Stroke Association  is actively working toward a population-wide reduction in sodium  intake.  For more information on the association's sodium  reduction efforts, visit 
www.heart.org/sodium