March Wellness Wednesday

Heart Health and Low-Sodium Nutrition

Our March Wellness Wednesday session featured Chelsey Jackson, RDN, LD, who shared valuable insights on heart health and low-sodium nutrition. The discussion highlighted ways to reduce heart disease risk through diet, exercise, and lifestyle adjustments.

Understanding Heart Health

Heart disease remains the leading cause of death in the U.S., with key risk factors including high blood pressure, high cholesterol, diabetes, obesity, poor diet, and inactivity. However, 90% of heart disease can be prevented through healthy lifestyle choices.

Steps to Support Heart Health

Chelsey emphasized practical ways to reduce inflammation and support heart health, including:

• Quitting Smoking – Reduces damage to blood vessels.

• Maintaining a Healthy Weight – Helps lower heart disease risk.

• Increasing Physical Activity – Even 20 minutes of moderate movement daily can help.

• Eating a Heart-Healthy Diet – Focus on whole foods, including fruits, vegetables, whole grains, nuts, beans, and healthy fats.

The Role of Sodium in Heart Health

The average person consumes 3,500 mg of sodium daily, well above the recommended limit of 2,300 mg (or 1,500 mg for those with high blood pressure). Too much sodium can contribute to high blood pressure and heart disease.

Ways to Reduce Sodium Intake:

• Cook at home using fresh, whole ingredients.

• Choose "no salt added" canned products and rinse when needed.

• Flavor foods with herbs, lemon, and sodium-free seasonings.

• Check nutrition labels and aim for 140 mg or less of sodium per serving.

• Avoid adding salt at the table, which can easily add 500 mg to a meal.

Other Key Nutrition Tips for Heart Health:

• Increase Potassium – Supports heart function and helps regulate blood pressure.

• Limit Added Sugars – Excess sugar contributes to inflammation and weight gain.

• Choose Whole Grains – Look for "100% whole grain" products for better heart health.

• Opt for Healthy Fats – Extra virgin olive oil, nuts, and avocados provide heart-healthy benefits.

• Eat Omega-3 Rich Foods – Fatty fish, flaxseeds, and walnuts can support cardiovascular health.

Lifestyle Habits for a Stronger Heart:

• Exercise Regularly – Helps lower blood pressure, improve circulation, and strengthen the heart.

• Manage Stress – Chronic stress can raise cortisol levels, impacting heart health.

• Stay Hydrated – Proper hydration supports overall cardiovascular function.

Final Thought:

Heart health is a lifelong journey, and small, consistent changes can make a big difference. By making mindful choices about diet, movement, and stress management, you can take control of your heart health and overall well-being.

Missed the Session?

If you couldn’t join us live, don’t worry! You can watch the full recording https://youtu.be/t5QL3i4OMbU and catch up on all the valuable information shared.

New to Wellness Wednesdays?

It’s not too late to join in! Check out the full class schedule here to see upcoming topics and make sure to mark your calendar. These sessions are designed to empower individuals living with MS and anyone interested in enhancing their health and wellness.

Full Class Schedule