Download Keep Your Heart in Mind: Eat Less Salt and Sodium
Do you know your blood pressure numbers?
Write down your blood pressure reading here:
Spice it up!
Discover how much flavor you can add by using spices and herbs. Doña Fela has learned that it's not hard to get your family to eat less salt and sodium.
To break your family's habit of using the saltshaker at the table, try Doña Fela's secret recipe! Look for other salt-free seasonings in the grocery store.
“To make food taste good without salt, I use cilantro, cumin, fresh garlic, parsley, onion, green pepper, oregano, and even a dash of hot pepper when I cook. Everyone in my family got used to the taste of foods with less salt.” – Doña Fela
Doña Fela's Seasoning Mixture
Fill the saltshaker with these herbs and spices, and use it instead of salt to flavor foods.
Take the lead and try these simple changes:
Mariano has learned to control his high blood pressure. He takes his blood pressure pills with breakfast every morning to make sure that he doesn't forget to take them. He walks daily, has stopped smoking, and has found that food can still taste good with less salt and sodium.
Make your personal pledge to do what Mariano has done! Look at these examples:
Write the changes you will make this week:
Your health and your family's health are priceless. Make an investment in it!
Information on this page is taken from the English print version of “Your Heart, Your Life, A Community Health Worker's Manual.” U.S. Department of Health and Human Services, National Institutes of Health, National Heart Lung and Blood Institute, NIH Publication No. 08-3674, Originally Printed 1999, Revised May 2008.
Last Updated March 2012