levels be kept to 1,500 mg. per day. Tomek suggests fresh or frozen vegetables, without sauces or seasoning, to limit sodium intake. Canned vegetables can be incorporated if you use the no salt added versions, the Hy-Vee variety denoting this with a bright green label. An added tip from Tomek is to drain and rinse vegetables, including beans, to reduce the sodium content by about 40%. Tomek advises shoppers to be mindful of hidden sodium in various other foods, such as breads, tortillas and cheese. Opt for Swiss cheese for the least amount of sodium. Though fast and efficient, instant foods such as instant oatmeal often contain more sodium. Try to choose non-instant varieties if possible, for example cook and serve pudding has considerably less sodium than instant pudding. The Mediterranean Diet Will C. Hurley, MD, FACC, a Board Certified Cardiologist with the Yankton Medical Clinic, wrote a recent article about the importance of the Mediterranean diet in prevention of heart disease. The Mediterranean diet balances high amounts of olive oil, fruit, nuts, whole grain cereals, moderate amounts of fish and poultry and limiting dairy, red meat and sweets. Red wine is allowed in moderation. Plant based foods such as fruits and vegetables, whole grains, beans and nuts (especially almonds) are emphasized, while butter is replaced with healthy fats such as olive oil and salt is replaced with herbs and seasonings. Along with a healthy diet, Dr. Hurley also suggested the following tips for a healthy heart: •Adequate sleep. The average person should get approximately seven hours of sleep daily. •Exercise. Aim for 40 minutes of exercise or physical activity three to four days per week. Suggestions are brisk walking, bike riding, swimming or working out at the gym. •Watch your weight. Maintain a healthy weight or lose weight if needed. Following the Mediterranean diet and getting enough exercise will help with this step. •Don’t smoke. Avoid smoking, second-hand smoke and electronic cigarettes. •Limit alcohol intake. Dr. Hurley states that “Moderate alcohol intake of 5 ounces of wine, or equivalent, has been shown to be beneficial, but is optional in a heart healthy diet.” •Reduce stress. Try to limit stress in your life and include healthy emotional and spiritual support. •Visit your physician or healthcare provider regularly. “Staying on top of your cholesterol, blood pressure and diabetes is important,” explains Hurley. “Your healthcare provider is also a good source of support.” Planet Heart You don’t have to feel like you’re in the dark wondering if you’re at risk for heart disease. Avera Sacred Heart Hospital offers a beneficial tool in helping determine a person’s heart disease risk. Robin Berke, director of Radiology at Avera, explained their Planet Heart program to me. Recommended for men over age 40 and women over age 45, Planet Heart is a screening program that was created to help detect problems at an early stage. Berke notes that it is important to keep in vHEART continued on page 13 Capturing all of life’s milestones! Call my studio in the woods for your session today! Seniors...Families...Children...Engagement 104 Jerry St., Yankton 605.661.3180 Keeping Smiles Healthy & Young New Patients and Emergencies Welcome! 1101 Broadway Ste. 105, Morgen Square 605.665.2448 www.scott-family-dentistry.com Experience Gentle, Personalized Dental Care For Your Entire Family! HERVOICEvJANUARY/FEBRUARY 2016v7