by Ashlee Lamar
Excess salt intake can contribute to many health problems, including high blood pressure.
The American Heart Association’s 2010 guidelines recommend 1500 mg of salt /day. For reference, 1 teaspoon of salt is equivalent to about 2300 mg of sodium.
Many Americans to fulfill sodium needs from food alone, and this does not include additional salt added by the salt shaker. Here are some surprisingly high sodium foods:
1. Vegetable juice
Vegetable juice is a great way to get up to two servings of vegetables/8 ounces. However, that also comes with the high sodium content of 650 mg/serving. Look for “low sodium” vegetable juices-these juices have 1/6th the salt content.
2. Veggie burgers
Some brands of vegetable burgers contain up to 400 mg of sodium/serving. Opt for the “Boca Meatless Burger” brand, which limits sodium to 280 mg per serving.
3. Spaghetti sauce
Spaghetti sauces have up to 550 mg of salt/serving. Look for the no salt added version and season with Italian spices, garlic powder and onion powder to add flavor.
4. Canned jalapeño peppers
Despite the low calorie content (5 calories /serving), these peppers pack in a whopping 580 mg of sodium /serving. Any pickled food, including pickles or olives will be high in salt.
5. Cereal
Some cereals have up to 250 mg sodium /serving. Always double check the nutrition facts for the exact salt content.
Salmon with Tomato Basil Salsa
Ingredients
Salmon:
4 salmon filets (about 4 oz. each)
3 tablespoons light mayonnaise
½ teaspoon paprika
2 tablespoons garlic powder
Salsa:
6 oz. grape tomatoes
1 – 1 ¼ cup sweet onion
¼ cup fresh basil
1 tablespoon red wine vinegar
Instructions
– Preheat oven to 375.
– Spray pan with cooking spray. Place fish in pan.
– In small bowl, combine mayonnaise, paprika and garlic powder
– Spread mixture evenly over salmon.
– Bake about 15-20 minutes. Fish should be flak easily and reach internal temperature of 145F
– While fish cooks, chop tomatoes onion and basil. Combine in small bowl.
– Add vinegar and mix.
– Spoon over cooked fish
Yield: 4 servings, 175 mg sodium each
Recipe adapted from The American Heart Association
Ashlee Lamar is a registered dietitian with Providence Medical Center, Kansas City, Kan.