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A low-sodium (salt) diet may help lower blood pressure and prevent build-up of extra water in your body. Even if you take a pill for blood pressure or a water pill (diuretic) to remove fluid, it is still important to have less salt in your diet. Be creative and season your foods with spices, herbs, lemon, garlic, ginger, vinegar and pepper. High cholesterol and lipids (fats) are associated with the build up of plaque in the arteries of the body that can reduce blood flow to the heart or head. By following a diet with less total fat, low saturated fat, and low-cholesterol, you can help control your blood cholesterol and reduce your risk of heart attack and stroke.
A family history of heart disease, a diet high in saturated fat and cholesterol, smoking, lack of exercise and obesity can all contribute to your risk of hardening of the arteries. Iron is a part of the blood-oxygen delivery system, and without proper levels of iron, you may begin to feel the weakening effects of low iron; tired all of the time, pale, listless and irritable. Heme iron is absorbed better than non-heme iron, so it is best to eat non-heme iron with heme iron to increase absorption.
To increase the potassium in your diet, try to eat at least 2 high and 2 medium potassium fruits along with 1 medium potassium vegetable each day (see attached food lists).
Eat or drink the foods listed in Group I (green) as often as you like while following an eating plan to stay at a good body weight. Ita€™s also important to understand fat and cholesterol are needed in children under 2 to help their brain grow and develop normally.
If your child does not have a diagnosis that requires a low fat diet, check out our healthy high calorie foods list. High-calorie processed meats are those containing a lot of fat, such as sausage and salami.
Fried foods contain fat and fat contains calories, so it should come as no surprise that fried foods are calorie-rich.
Dark chocolate contains healthful antioxidants, but it is high in fat and therefore calories. Peanuts are legumes and not nuts, but they pack a big calorie punch like nuts and nut butter. It makes sense that nuts and seeds are high in calories, since these foods contain a lot of vegetable oil. While vegetable oils and fats do not contain as many calories as most animal products, they still contain more energy than other types of foods.
Animal fats top the list of high-calorie foods, though the number of calories varies significantly depending on the source of the fat.
Just two problem foods -- solid fats and added sugars -- count for about 800 of our daily calories. Instead of solid fats like butter or margarine, use olive, canola, and other oils that are good for your waistline and heart.

Instead of baked goods and cereals with all white or refined grains, make at least half of your grains whole grains.
Other healthy choices: nonfat or low-fat dairy foods, eggs, beans, and lots of fruits and vegetables. The outer shell, or "bran," of a kernel of wheat, rice, barley, or other grain is full of fiber, vitamins, and minerals. You may have grown up being told to "clean your plate." The problem is that dinner plates in homes -- and restaurants – have gotten bigger. How many calories you should have depends on your age, your gender, and how active you are. If you use a mouse every day, it's easy to grab the right size of potato at a grocery store.
Eat lean protein -- fish, poultry, eggs, nuts, and beans -- at every meal to help build muscle and lose weight.  But you may need less protein than you think.
Chips tend to be packed with the things we need to limit: unhealthy fat, refined grains, and sodium. Read the label: Baked, multigrain, and vegetable chips -- like carrot and sweet potato -- have more nutrients and may have less fat. This diet can help those with high blood pressure, heart failure, kidney disease, or other conditions in which swelling or fluid retention can occur. Even if you do not add salt while cooking or do not use the salt shaker at the table, you are probably eating too much sodium.
A low-sodium diet can help you feel better and may even keep you out of the hospital.  To help you, here are a list of foods and their sodium contents.
Individuals with high triglycerides may also need to reduce foods high in sugar or refined carbohydrate, and avoid alcohol.
Not just for exercise, but for everyday life: brushing your teeth energy, walking up the stairs energy, going to work energy, baking cookies energy. If you do not eat animal products, you will need to eat twice as much non-heme iron rich foods.
Potassium-rich foods will help maintain your blood potassium levels, a factor which controls many body functions. Do this by eating 6 to 10 servings of bread or starchy foods, and 5 fruits and vegetables each day.
If you eat more calories than you need, your body will store the energy for later in the form of fat. Chips contain some nutrients, but they consist almost entirely of fat and starch, so they contain a lot of calories. On the other hand, a full-fat salad dressing can have as many calories as the oil from which it is made. Macadamia nuts have 818 calories per 100 g while pecans have 710 calories for the same amount.

To start, learn about some of the worst food offenders and how to replace them with healthier choices. Trans fats should be avoided as much as possible and saturated fats should only contribute 10% of your calories.
Instead, keep a mental image of a deck of cards, a poker chip, a baseball, a hockey puck, a CD, dice, and a lightbulb.
But a restaurant potato is likely to be twice that big and loaded with toppings and extra calories. Serve it with a rainbow of healthy vegetables -- like red peppers, bok choy, onion, and carrots -- stir-fried in a little peanut or canola oil. It is intended for general informational purposes only and does not address individual circumstances. That is because we eat processed foods, like frozen dinners, fast foods, boxed noodle rice dishes, canned soups, and canned vegetables.
When reading food labels, low sodium is defined as 140mg of sodium per serving, 400mg or more is high. Potassium-rich foods may be needed if you are taking certain medications such as some types of diuretics (water pills), or if you have a medical condition that is causing you to need extra potassium. The Norwegian Brunost or Gjetost cheese has the most calories at 466 per 100 g, with Parmesan and cheddar following close behind. We also load up on calories in chicken dishes (often breaded and fried), sodas, and energy and sports drinks.
One serving of low-fat cheese is one-third the amount of nonfat or low-fat dairy you should have in a day.
It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Sugar has about half the calories of fat, so sweet treats aren’t as high in calories as oily snacks. Never ignore professional medical advice in seeking treatment because of something you have read on the WebMD Site.
Unless you count fries and chips, fruits and vegetables don't even make a dent in our daily calorie count. Although fruits and vegetable tend to contain the most potassium, listed below are other examples of foods that contain large amounts of potassium. Most of us get too much, raising our chances of high blood pressure and heart and kidney disease.

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