Cutting back can lower your risk of heart disease, diabetes and other health conditions.
At your most recent medical appointment, your doctor probably gave you a warning about your blood pressure or blood sugar levels creeping higher, if you’re not already on medication to control one or both of them.Almost 75 percent of U.S. adults 60 and older have high blood pressure. About 29 percent 65 and older have Type 2 diabetes; almost 50 percent have prediabetes.
What your doctor also may have shared with you is that reducing your intake of sodium and added sugars can help improve your blood pressure and blood sugar levels, respectively. These dietary changes also benefit your weight and reduce your risk of other health problems, such as heart disease, dementia, stroke, kidney trouble and erectile dysfunction.
The American Heart Association has sounded a warning on both ingredients, recommending significantly lower limits than the Dietary Guidelines for Americans call for. The good news is that with a few tips, sodium and added sugars are easy to avoid.Added sugars aren’t naturally occurring, like the sugars found in fruit, vegetables and dairy; they’re put into foods during processing to sweeten them.
The U.S. guidelines recommend limiting added sugars to less than 10 percent of daily calories, or about 200 calories if you’re eating 2,000 calories a day. But AHA guidelines drop them even lower — no more than 6 teaspoons per day for women, and no more than 9 teaspoons for men.Reducing your intake of sodium is one of the most important dietary changes you can make for your health.
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