Guest Blogger: Kami Sutton, Grassroots Advocacy Coordinator
Happy Summer, You’re the Cure Advocates! As the temperatures are rising and we are all preparing for the fun activities of summertime, I thought I would share with you my favorite low sodium summertime recipe! As a congenital heart defect survivor and someone who is in a constant battle against Congestive Heart Failure, I have learned how to eat a healthy low sodium diet.
Even for healthy hearts it is important to eat a well-balanced diet to prevent heart disease and that includes a diet low in sodium and processed foods. Choose and prepare foods with little or no salt. To lower blood pressure, aim to eat no more than 2,400 milligrams of sodium per day. Reducing daily intake to 1,500 mg is desirable because it can lower blood pressure even further.
With that in mind I present to you a delicious low sodium recipe to take to your next summer picnic or BBQ!
Black Bean Salad (or Salsa)
About $0.84 per serving
1 15.5-ounce can no-salt-added or low-sodium black beans, drained
1 15-ounce can no-salt added or low-sodium kernel corn, drained or ¾ cup frozen corn, thawed
1 medium red bell pepper or 1 tomato diced
1/2 cup red onion, diced
1 teaspoon minced garlic from jar
2 tablespoon chopped cilantro
2 tablespoons cider vinegar
3 teaspoons extra virgin olive oil
Juice of 1 lime
Toss all together, chill at least one hour.
TIP: Serve this as a side salad to a meal or warm in microwave and use as a filling for tacos!
For nutrition facts and links to more healthy recipes, visit: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyCooking/Black-Bean-Salad-or-Salsa_UCM_429539_Article.jsp