IN LIFE, some partnerships are meant to be - think Lennon and MeCartney; Bogie and Bacall. Surprisingly, the same thing can happen on your dinner plate, and taking advantage of it can give you a major health boost.

Gardeners have long known the benefits of companion planting, where two different types of plants, say basil and tomatoes, grow far better together than they do apart. Now7, scientists are discovering the same is true with food and its effects on our bodies.

It's called food synergy, and its benefits are powerful, possibly preventing major chronic diseases like cancer, heart disease, and stroke. "By eating certain foods together, their compounds are absorbed at the same time so that they are circulating together at the cellular level," says US nutritionist Elaine Magee, whose book on the topic is called Food Synergy.

"Broccoli and tomato is one example. Eaten alone, both are healthy foods, but eaten together their ability to fight cancer may be exponential. It's like adding one plus one and getting four."

Using the broccoli and tomato example, Drjohn Erdman, professor of food science and human nutrition at the University of Illinois, explains how it works.

Sulphur compounds in broccoli activate enzymes in the body that break down carcinogens. Lycopene, which gives tomato its color, is likely to prevent the growth of certain cancers, especially those of the prostate, lung, and stomach.

"Eaten together, we see an additive effect," he says. "We think the bioactive [effect on living tissue] components from these two foods act on different pathways to reduce the risk of cancer. Aiming for three or so servings of each throughout the week is a wonderful start - eating them in the same meal is even better.

"Cooked tomatoes are better than raw. In my house, my wife and I do a lot of stir-frying, and tomato and broccoli arc always part of the stir-fry. Mild cooking is best, and the addition of some oil will enhance the bioavailability [absorption] of these foods even more."


FOOD-DRUG EQUATIONS TO AVOID

> Different foods can also have a negative effect on the way medications work, and there are definitely some combinations to avoid. "Some antibiotics are not well absorbed if taken with a glass of milk or with dairy products," says Dr Mark Naunton, associate professor in pharmacy at the University of Canberra. "Milk also upsets the absorption of iron supplements."

> High-fat meals can significantly slow the rate at which the stomach empties, as well as the rate at which some medications are absorbed. "However, some drugs - like the antifungal drug griseofulvin [taken orally in the treatment of tinea] - are actually better taken with a fatty meal, where they spend more time in the stomach and can be broken down," says Naunton.

HERE ARE SOME OTHER GREAT HEALTH-BOOSTING COMBINATIONS

A BACKFLIP ON FAT

Our relationship with fat has taken an about-turn; good fats and oils now have their place at the table. Fat is needed to soak up the nutrients in fresh foods, and food scientists have found it is essential for the absorption of lycopene, and alpha- and beta-carotenes.

Some healthy snacks, like baby carrots, really need to be eaten with a source of fat for us to absorb the beta-carotene, says Dr Wendy White, associate professor of food science and human nutrition at Iowa State University. White found that when salads were eaten with full-fat dressings, there w7as a significantly greater absorption of cancer-fighting and heart-protective carotenoids than with low-fat versions.

If you prefer your salad undressed, add small amounts of avocado, nuts or cheese, says White. Or mix rocket, tomatoes and mushrooms with feta on a pizza.

THE PROTEIN FIX

The humble peanut-butter sandwich is a power combo. Peanut butter on wholegrain bread gives the body the nine essential amino acids needed to make protein, according to Dr Diane Birt, professor of food science and human nutrition, who works with White. "When the body is synthesizing proteins, it needs all the amino acids available at the same time. Wheal lacks some amino acids and peanuts have those amino acids. Together, they make a whole."

Combining rice and kidney beans is another way to get all nine amino acids. Simmer in a pan with onion, capsicum, garlic and tomato paste and you get bonus antioxidants.

TOFU & TEA TACKLES TUMOURS

Certain types of cancers, including breast and prostate, are significantly lower in Asian countries where people commonly eat soy and drink green tea, says Magee, who asks: "Is there some anti-cancer synergy going on between these two Asian staples?"

Researchers investigating oestrogen-dependent human breast cancer in female mice found that phytochemicals derived from soy reduced tumour growth by 23%, and that tea reduced it by 56%. But together they cut tumour growth by 72%.

Dr Jin-Rong Zhou, director of the Nutrition-Metabolism Laboratory at the Beth Israel Deaconess Medical Centre in Boston, says the combination of soy and tea may "target different molecules or signaling pathways" than each one acting alone. "Soy is an equal-opportunity synergist!" says Magce, and should be included in men's diets, too.

 POST-WORKOUT BRUNCH
If working out has left you peckish, treat yourself to a skinny latte and raisin toast. Caffeine paired with carbs helps muscles recover more quickly from strenuous exercise, says John Hawley, a professor of exercise physiology at RMIT in Melbourne. The caffeine-carbohydrate combination may store up to 66% more glycogen - the main fuel source for muscles - for the next day.

MINIMISING DAMAGE

Food synergy isn't just about boosting the things food has to offer. It can also be about limiting the harm caused by the occasional unwise indulgence.

HERE ARE SOME EXAMPLES:

SHIRAZ WITH THAT BURGER?

If you've succumbed lo an unhealthy takeaway, red wine may undo some of the damage. "The polyphenols in red wine are likely lo reduce the circulation of oxycholeslerol after absorption," says Dr Fausta Natella, of the National Research Institute on Food and Nutrition, Rome. This dangerous form of oxidized cholesterol is found in fried and processed food. "Oxycholesterol could cause atherosclerosis, and it also has a carcinogenic effect," says Natella.

When Natella studied blood samples of people who had sipped wine with a double cheeseburger, the wine appeared to stop oxycholesterol in its tracks. (Naturally, overindulging in the wine will bring a whole other set of problems.

ADD AN OJ TO YOUR FRY-UP

Meals high in fat and carbs, such as a classic "big breakfast" with fried eggs, bacon, hash browns and toast, can play havoc with our bodies, triggering inflammation and SOCS3, a protein that contributes to development of type 2 diabetes. "It's intriguing, but orange juice neutralizes this effect," says Dr Paresh Dandona, director of the Diabetes-Endocrinology Centre of West New York.

After taking blood samples from a group who teamed orange juice with a 3800-kilqjoule breakfast of egg and sausage muffins and hash browns, Dandona found no significant increase in SOCS3, and no spike in inflammatory free radicals, as you could expect with this sort of meal.

WHETHER YOU'RE BREAKING UP, SLIMMING DOWN OR JUST TRYING TO KEEP YOUR BALANCE, IT'S EASIER TO GET BY WITH A LITTLE HELP FROM YOUR FRIENDS... 

... TO SWAP JOBS

Career change - it sounds good in theory, but let the little voices in your head start talking and suddenly it sounds like a bad idea. The process of change elicits feelings of vulnerability and inadequacy, and while these feelings are normal, if we pay them too much attention we risk destroying our plans.

Change is both exciting and daunting, and that when we confront setbacks, our confidence and motivation dips. "A well-chosen support network helps us to continue moving ahead despite our sometimes flagging motivation, by providing practical advice, optimistic support, mentoring, comfort and encouragement."

There are three kinds of people you should never recruit for your personal cheer squad: "People who have a track record of giving unhelpful advice; people who have a tendency to become overly worried about you -their advice may be tailored towards reducing their own anxiety, rather than towards your personal growth; and people who fail to learn from their own mistakes."

... TO LOSE WEIGHT

Do you want a sure-fire way to lose weight and stay fit and healthy? Research has found that women who have a support network when trying to lose weight are far more successful at doing so than women who do it on their own.

A good support network will motivate you when you're tired or lazy, encourage you when you're hesitant to try a new exercise, push you lo go just dial little bit further, and cheer for you when you achieve your goals.

But, picking the right support network can make all the difference. A support network should consist of people who do just that: support. Keeping fit and active is challenging for women of all fitness levels, so it's very important that people who encourage you — as well as gently push you - surround you. Look for like-minded people with similar goals. Avoid people who are jealous or likely to sabotage your exercise efforts. 

... TO CALM DOWN

Everyone feels stress at some point in their lives. It's completely natural and normal - so don't stress about it!

A little bit of stress in our lives can be beneficial. Stress is helpful when it increases our ability to be alert, energized, switched on and resourceful in facing challenges we enjoy or have to deal with. This could mean anything from cooking a dinner party for ten people to dealing with large family gatherings.

However, stress can be negative when it leaves us feeling fatigued, tense, anxious, burnt-out or overwhelmed. Some of the key signs to being stressed include withdrawing from relationships and things you'd normally enjoy, having trouble eating or sleeping, experiencing aches or pains, and feeling that you're not able to cope.

Keep your stress levels in check by talking to someone - this could be a trusted friend, your GP or a counselor - as talking helps work through negative feelings.

... TO SURVIVE A BREAK UP

A break-up with your partner - no matter who did the dumping - can result in strong feelings of loss and grief. It's now' that you really need to call in the big guns of your support network. The best way to overcome these feelings is to surround yourself with people who care for you. Often your self-esteem takes a bashing with a break-up, and your network can remind YOU of your great, desirable qualities.

Good people to be around are friends that have experienced a break-up and are now thriving. Steer clear of your ex and his cheer squad. It's nonsense to think you can be friends while you get over him. You don't want his parents or friends telling you about his new girlfriend, or that he's still crying over the break-up.

On the more serious side of things, constantly struggling and not coping after a break-up can lead to depression, and without a supportive network that consists of family, friends and even a psychologist, it can get out of hand.

... TO JUST LEND A HAND

"Women find it very hard to ask for help". And "We may fear rejection, or hearing that friends and family don't care enough, or are too busy."

We dislike the feelings of vulnerability that come with asking for help. We dislike exposing our fears to other people.

This is why having an expert on your team is important. Whether it's a doctor, counselor, exercise coach or psychologist, they'll be able to offer qualified, unbiased advice and give you strategies to cope through tougher times - which will always include enlisting the help of good friends and family to cheer you on. 

Simple changes can do wonders to ward off heart disease.

WORK PRESSURES 

Regularly feel stressed at work? It may be time lo consider a career change -or you could face an increased risk of heart disease.

According to a US study, women who are under high career pressure have a 40% increased risk of cardiovascular disease compared lo those in less stressful jobs. Researchers at Boston's Brigham and Women's Hospital analyzed job strain in more than 17,000 healthy women -with an average age of 57 - over a period of ten years. They found that job strain was associated with cardio risk factors, including high blood pressure, increased cholesterol, and excess body weight. They also discovered that job insecurity was directly linked to the development of actual heart attacks, strokes or the need for invasive heart procedures.

SYMPTOMS OF A HEART ATTACK 

Warning signs of a heart attack vary from person to person and may not always be sudden and severe. While chest pain is the most common symptom, some people won't experience it at all. Symptoms to watch out for include shortness of breath, dizziness, excessive fatigue, or heaviness and lightness in the chest area.

BRIGHT SMILES - KEEP A HEALTHY HEART

Looking after your pearly whites can help keep your heart health in check. According to a Swedish study, people with gum disease arc at greater risk of developing heart disease. The study, published in die Journal of Petiodontofogy, found that people with fewer than ten natural teeth were seven times more likely to die of coronary disease than someone with more than 25 of their own natural teeth.

The bacteria caused by periodontal disease enter the bloodstream through inflamed gums, restricting nutrients and oxygen from reaching die heart. So make sure you brush your teeth and gums twice daily, drink plenty of water, and visit your dentist regularly. 

Easy Tips for Planning a Healthy Diet & Sticking to It

Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, stabilizing your mood, and keeping yourself as healthy as possible– all of which can be achieved by learning some nutrition basics and using them in a way that works for you. You can expand your range of healthy food choices and learn how to plan ahead to create and maintain a tasty, healthy diet.

Healthy eating tip 1: Set yourself up for success

To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

 Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.

 Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking.  As your small changes become habit, you can continue to add more healthy choices to your diet.

 Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

Think of water and exercise as food groups in your diet.

Water. Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

Exercise. Find something active that you like to do and add it to your day, just like you would add healthy greens, blueberries, or salmon. The benefits of lifelong exercise are abundant and regular exercise may even motivate you to make healthy food choices a habit.

Healthy eating tip 2: Moderation is key 

People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation. But what is moderation? How much is a moderate amount? That really depends on you and your overall eating habits. The goal of healthy eating is to develop a diet that you can maintain for life, not just a few weeks or months, or until you've hit your ideal weight. So try to think of moderation in terms of balance. Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.

For most of us, moderation or balance means eating less than we do now. More specifically, it means eating far less of the unhealthy stuff (unrefined sugar, saturated fat, for example) and more of the healthy (such as fresh fruit and vegetables). But it doesn't mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner–but not if you follow it with a box of donuts and a sausage pizza. If you eat 100 calories of chocolate one afternoon, balance it out by deducting 100 calories from your evening meal. If you're still hungry, fill up with an extra serving of fresh vegetables.

 Try not to think of certain foods as “off-limits.” When you ban certain foods or food groups, it is natural to want those foods more, and then feel like a failure if you give in to temptation. If you are drawn towards sweet, salty, or unhealthy foods, start by reducing portion sizes and not eating them as often. Later you may find yourself craving them less or thinking of them as only occasional indulgences.

 Think smaller portions. Serving sizes have ballooned recently, particularly in restaurants. When dining out, choose a starter instead of an entree, split a dish with a friend, and don't order supersized anything. At home, use smaller plates, think about serving sizes in realistic terms, and start small. If you don't feel satisfied at the end of a meal, try adding more leafy green vegetables or rounding off the meal with fresh fruit. Visual cues can help with portion sizes–your serving of meat, fish, or chicken should be the size of a deck of cards, a slice of bread should be the size of a CD case, and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb.

Healthy eating tip 3: It's not just what you eat, it's how you eat

Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

 Eat with others whenever possible. Eating with other people has numerous social and emotional benefits—particularly for children—and allows you to model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.

 Take time to chew your food and enjoy mealtimes. Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of our food. Reconnect with the joy of eating.

 Listen to your body. Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.

 Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.

 Avoid eating at night. Try to eat dinner earlier in the day and then fast for 14-16 hours until breakfast the next morning. Early studies suggest that this simple dietary adjustment—eating only when you’re most active and giving your digestive system a long break each day—may help to regulate weight. After-dinner snacks tend to be high in fat and calories so are best avoided, anyway.

Healthy eating tip 4: Fill up on colorful fruits and vegetables 

Fruits and vegetables are the foundation of a healthy diet. They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber.

Try to eat a rainbow of fruits and vegetables every day and with every meal—the brighter the better. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colors provide different benefits, so eat a variety. Aim for a minimum of five portions each day.

Some great choices include:

 Greens. Branch out beyond bright and dark green lettuce. Kale, mustard greens, broccoli, and Chinese cabbage are just a few of the options—all packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K.

 Sweet vegetables. Naturally sweet vegetables—such as corn, carrots, beets, sweet potatoes, yams, onions, and squash—add healthy sweetness to your meals and reduce your cravings for other sweets.

 Fruit. Fruit is a tasty, satisfying way to fill up on fiber, vitamins, and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

The importance of getting vitamins from food—not pills

The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases. And while advertisements abound for supplements promising to deliver the nutritional benefits of fruits and vegetables in pill or powder form, research suggests that it’s just not the same.

A daily regimen of nutritional supplements is not going to have the same impact of eating right. That’s because the benefits of fruits and vegetables don’t come from a single vitamin or an isolated antioxidant.

The health benefits of fruits and vegetables come from numerous vitamins, minerals, and phytochemicals working together synergistically. They can’t be broken down into the sum of their parts or replicated in pill form.

Healthy eating tip 5: Eat more healthy carbs and whole grains

Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.

A quick definition of healthy carbs and unhealthy carbs

Healthy carbs (sometimes known as good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.

Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.

Tips for eating more healthy carbs

 Include a variety of whole grains in your healthy diet, including whole wheat, brown rice, millet, quinoa, and barley. Experiment with different grains to find your favorites.

 Make sure you're really getting whole grains. Be aware that the words stone-ground, multi-grain, 100% wheat, or bran can be deceptive. Look for the words “whole grain” or “100% whole wheat” at the beginning of the ingredient list. In the U.S., Canada, and some other countries, check for the Whole Grain Stamps that distinguish between partial whole grain and 100% whole grain.

 Try mixing grains as a first step to switching to whole grains. If whole grains like brown rice and whole wheat pasta don’t sound good at first, start by mixing what you normally use with the whole grains. You can gradually increase the whole grain to 100%.

Avoid: Refined foods such as breads, pastas, and breakfast cereals that are not whole grain.

Healthy eating tip 6: Enjoy healthy fats & avoid unhealthy fats

Good sources of healthy fat are needed to nourish your brain, heart, and cells, as well as your hair, skin, and nails.  Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood, and help prevent dementia.

Add to your healthy diet:

 Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame).

 Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, flaxseed oils, and walnuts.

Reduce or eliminate from your diet:

 Saturated fats, found primarily in animal sources including red meat and whole milk dairy products.

 Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

Healthy eating tip 7: Put protein in perspective

Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues, and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily.

Here are some guidelines for including protein in your healthy diet:

Try different types of protein. Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, tofu, and soy products—will open up new options for healthy mealtimes.

 Beans:  Black beans, navy beans, garbanzos, and lentils are good options.

 Nuts: Almonds, walnuts, pistachios, and pecans are great choices.

 Soy products: Try tofu, soy milk, tempeh, and veggie burgers for a change.

 Avoid salted or sugary nuts and refried beans.

Downsize your portions of protein. Many people in the West eat too much protein. Try to move away from protein being the center of your meal. Focus on equal servings of protein, whole grains, and vegetables.

Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans, or nuts. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics.

Healthy eating tip 8: Add calcium for strong bones

Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. It is an essential building block for lifelong bone health in both men and women, as well as many other important functions.

You and your bones will benefit from eating plenty of calcium-rich foods, limiting foods that deplete your body’s calcium stores, and getting your daily dose of magnesium and vitamins D and K—nutrients that help calcium do its job.

Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.

Good sources of calcium include:

 Dairy: Dairy products are rich in calcium in a form that is easily digested and absorbed by the body. Sources include milk, yogurt, and cheese.

 Vegetables and greens: Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, and crimini mushrooms.

 Beans: For another rich source of calcium, try black beans, pinto beans, kidney beans, white beans, black-eyed peas, or baked beans.

Healthy eating tip 9: Limit sugar and salt

If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar and salt.

Sugar

Sugar causes energy ups and downs and can add to health and weight problems. Unfortunately, reducing the amount of candy, cakes, and desserts we eat is only part of the solution. Often you may not even be aware of the amount of sugar you’re consuming each day. Large amounts of added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, fast food, soy sauce, and ketchup. Here are some tips:

 Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it, more than the daily recommended limit! Try sparkling water with lemon or a splash of fruit juice.

 Eat naturally sweet food such as fruit, peppers, or natural peanut butter to satisfy your sweet tooth.

How sugar is hidden on food labels

Check food labels carefully. Sugar is often disguised using terms such as:

 cane sugar or maple syrup

 corn sweetener or corn syrup

 honey or molasses

 brown rice syrup 

 crystallized or evaporated cane juice

 fruit juice concentrates, such as apple or pear

 maltodextrin (or dextrin)

 Dextrose, Fructose, Glucose, Maltose, or Sucrose

Salt

Most of us consume too much salt in our diets. Eating too much salt can cause high blood pressure and lead to other health problems. Try to limit sodium intake to 1,500 to 2,300 mg per day, the equivalent of one teaspoon of salt.

 Avoid processed or pre-packaged foods. Processed foods like canned soups or frozen dinners contain hidden sodium that quickly surpasses the recommended limit.

 Be careful when eating out. Most restaurant and fast food meals are loaded with sodium.

 Opt for fresh or frozen vegetables instead of canned vegetables.

 Cut back on salty snacks such as potato chips, nuts, and pretzels.

 Choose low-salt or reduced-sodium products.

 Try slowly reducing the salt in your diet to give your taste buds time to adjust.