- Reduce daily sodium intake to less than 2,300 milligrams (mg) and further reduce intake to 1,500 mg among persons who are 51 and older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease. The 1,500 mg recommendation applies to about half of the U.S. population, including children, and the majority of adults.
My comment: Try to always use natural un-refined sea salt - NOT artificially iodised.
- Increase the amount and variety of seafood to 8 to 12 oz per week from a variety of sources and consumed in place of some meat and poultry.
My comment: be sure that the seafood you are eating is not coming from fish/seafood factories or polluted waters. If you have an history of excess acidity, be careful with the excess of seafood. In my opinion fish is also a good alternative to meat and poultry.
- Replace protein foods that are higher in solid fats with choices that are lower in solid fats and calories and/or are sources of oils.
My comment: this is a very generalist and interesting guideline :-))... this could mean don't eat junk food, don't eat to much meat, etc. etc... So, try to eat more vegetables, whole grains, beans, fruit and natural vegetable oils
- Use oils to replace solid fats where possible.
My comment: always use organic first and cold pressure vegetable oils. Olive oil, sesame oil, linen oil, sun flower oil an nuts oil.. these are the best sources of essential nutrients to our health
- Choose foods that provide more potassium, dietary fiber, calcium, and vitamin D, which are nutrients of concern in American diets. These foods include vegetables, fruits, whole grains, and milk and milk products.My comment: be careful with the milk and milk products, don't forget that we are the only animal in nature that drinks milk when an adult and ... from another species, interesting that big and heavy animals like cows or horses only eat green leafs... and guess what - they don't have calcium deficiency. Be sure to have fresh green leaf vegetables, algae, nuts and don't forget to expose your skin to the sun which helps the vit. D metabolism. Look here for more info.