Low Sodium Foods

Low Sodium Foods for Heart Health: Low Salt Recipes

2015-01-02T15:12:00.000-08:00

The Low Sodium Foods Website has low sodium recipes to help keep your heart healthy. Let us provide you with information about low salt foods for a low sodium diet, salt intake, sodium content and low salt recipes for your health and heart. At this free recipes and cooking Website you can find Low Sodium Foods List, some simple recipes for low sodium meals, low salt diet and salt substitute for your high blood pressure diet that are not only delicious but quick and easy to make. We're always adding more blood pressure natural healthy recipes, sodium foods, salt substitutes, healthy diet and cooking recipe ideas for eating healthy, so check back often.

Marinara Penne Pasta Recipe: Low Sodium Foods

2009-02-25T03:56:00.000-08:00

Low Sodium Penne Pasta Marinara Recipe

Category: Low Sodium Pasta Recipes

1 Package Trader Joe's Brown Rice Organic Penne Pasta
12 Ounces Chicken Breast (218mg sodium)
1 Large Onion, Chopped and Diced (10mg sodium)
2 Cloves Garlic, Finely Chopped
1/8 Cup Chopped Celery (21mg sodium)
1/4 Cup Chopped Carrots (12mg sodium)
8 Ounces Del Monte Low-Sodium Canned Corn (20mg sodium)
1 Container (750g) Pomi Chopped Tomatoes (60mg sodium)
3 Tablespoons of Contadina No-Salt Added Tomato Paste (18mg sodium)
8 Ounces Trader Joe's Artichoke Hearts, Canned (420mg sodium)
2 Tablespoons Olive Oil
1 Teaspoon Sugar
1 Teaspoon NoSalt Salt Substitute
1 Tablespoon of Italian Seasonings
1/4 Teaspoon Kroger Chili Powder (10mg sodium)
1/4 Teaspoon Cumin
1/4 Teaspoon Freshly Ground Black Pepper
2 Tablespoons Grated Kraft Parmesan Cheese (186mg sodium)

Cook the Penne Pasta noodles according to package directions
or until tender but firm. Drain and set aside.
Chop Chicken Breasts into pieces.
Heat olive oil in large pot.
Add the Chicken pieces and Sauté over a medium heat.
After 5 minutes, add onion, celery, carrots, corn, garlic, cumin,
Chili Powder, AlsoSalt, and pepper.
Sauté over medium heat for another 3-4 minutes stirring occasionally.
Add the Chopped Tomatoes and No-Salt-Added Tomato Paste
Drain the excess water from the Artichoke Hearts and mix in.
Add the Penne Pasta noodles.
Stir in Sugar, Italian Seasonings and Parmesan Cheese.
Add Reduce heat to low and simmer for about 20 minutes.

Enjoy your Low Sodium Foods Penne Pasta Recipe!

Pasta has a very small amount of sodium and no fat or cholesterol which makes it a great Low Sodium Food for a healthy diet. Pasta does have some protein, but is often served with additional protein variations such as cheese, chicken or meat. Italian Food Recipes for pasta can be a great resource for Healthy Eating. Adding a variety of fresh or no-salt-added canned vegetables to your meal plan is an excellent low sodium diet idea that is very heart smart. Spaghetti Pasta are in the shape of round thin strands. Penne are large macaroni in the shape of a tube that are cut on the diagonal. Farfalle pasta are bow-tie shaped pasta noodles. Serving Pasta Recipes with green vegetables that are fresh, or other high-fiber foods can make a very healthy meal rich in vitamins, minerals and folic acid and also makes good food heart healthy eating.

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Low Sodium Foods List: Sodium Content of Dairy Products

2009-02-03T04:05:00.000-08:00

Dairy Foods contain both saturated and unsaturated fats. Saturated fats are the kind of fats that can increase cholesterol levels. People following a low sodium diet should try to avoid foods that are high in saturated fats. When selecting milk and dairy products as low sodium foods, try to choose low sodium dairy foods that are low fat. Many food distributors and supermarkets are now offering low-fat or heart healthy, lowered sodium brands of yogurt, milk and cheese. To help in reducing the amount of saturated fat in your diet, look for milk that is 1% or 2% low fat. You can also choose skim milk for drinking or cooking in low sodium food recipes. While skim milk may be slightly higher in sodium, it is lower in fat and cholesterol than whole milk which is higher in fat than other milks. The whites of the egg are not high in fat and cholesterol and are suitable for low sodium diets, but egg yolks should be avoided as they have higher amounts of cholesterol per serving. For food recipes that require eggs, a low cholesterol egg substitute may be used in low sodium recipes when baking good food or preparing healthy meals.

Low Sodium Foods List

Sodium Content of Dairy Foods

Food	Serving Size	Sodium mg
Butter (salted)	1 teaspoon	40
Buttermilk	one cup	260
Cheese (american)	1 oz	443
Cheese (blue cheese)	1 oz	400
Cheese (brick cheese)	1 oz	150
Cheese (colby)	1 oz	170
Cheese (cheddar)	1 oz	175
Cheese (feta)	1 oz	325
Cheese (gruyere)	1 oz	100
Cheese (parmesan - grated)	one tablespoon	93
Cheese (swiss)	1 oz	74
Cottage Cheese	one cup	918
Cream Cheese	one tablespoon	43
Eggs	one	62
Egg Alternative (egg substitute)	1/8 cup	40
Half and Half	one tablespoon	8
Milk (whole milk)	one cup	120
Milk (1% low-fat)	one cup	115
Milk (2% low-fat)	one cup	115
Milk (skim)	one cup	138
Sour Cream	one tablespoon	8
Yogurt	one cup	115

More Low Sodium Meals and Low Sodium Cooking information

Lasagna: Low Sodium Recipe: Heart Healthy Diet

2009-01-27T04:08:00.000-08:00

Lasagna Recipe: Low Sodium Foods

category: low sodium food pasta recipes

8 oz. Lasagna Pasta noodles, cooked
1 Pound Lean Ground Beef (320mg sodium)
1 Container (750g) Pomi Chopped Tomatoes (60mg sodium)
1 Cup Ricotta cheese (207mg sodium)
2 Tablespoons grated Parmesan cheese (186mg sodium)
1/2 Pound Part Skim Milk Mozzarella Cheese, shredded
1 Cup diced Onions
4 Cloves Garlic, finely chopped
1/2 Teaspoon Oregano
4 Tablespoons fresh Basil, chopped
1/2 Teaspoon ground Black Pepper
1 Teaspoon AlsoSalt salt substitute
1/2 Cup White Wine
2 Tablespoons Olive Oil

Cook Lasagna noodles according to package directions
or until tender but firm. Drain and set aside.
Prepare the Lasagna sauce in a large pan or skillet,
over medium to high heat, saute the garlic and onion
in the olive oil for about 3 to 4 minutes.
Add the ground beef, oregano, AlsoSalt and black pepper
and saute for 10 minutes.
Add the white wine and cook an additional 2 to 3 minutes
until the wine is practically evaporated.
Add the Pomi tomatoes, oregano and basil, lower heat and
simmer the sauce for about 35 to 40 minutes.
Well grease a 9x12 baking pan and arrange the first layer of
lasagna noodles with a layer of the beef and tomato sauce,
ricotta cheese, parmesan cheese and mozzarella cheese.
Add alternating layers of noodles, sauce and cheese.
When pan is full, finish up with a top layer of sauce.
Sprinkle with parmesan cheese and bake in a pre-heated
oven at 400 degrees for 30 minutes.

Serves 5 to 6

Enjoy your Low Sodium Lasagna Recipe!

Low Sodium Foods Italian Recipes for pasta can be a great resource for a Vegetarian Diet. Adding Vegetarian Recipes to your diet is an excellent low sodium diet practice that is very heart smart. Penne are large macaroni tubes that are cut on the diagonal. Farfalle are bow tie shaped pasta noodles. Serving Pasta Recipes with green vegetables or spinach can make a very healthy meal rich in vitamins and folic acid.

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Vegetarian Chili Recipe: Low Sodium Recipes

2009-01-20T03:40:00.000-08:00

Low Sodium Vegetarian Chili Recipe

category: vegetarian recipes low sodium

2 cups of Lentils
3 cups of Water
4 cups Low Sodium Vegetable Broth
    Pacific Natural Foods Organic Low Sodium Vegetable Broth
    (140mg sodium per 8 fl. oz. serving)
1 container (750g) Pomi Tomatoes Chopped(60mg sodium)
1 container (750g) Pomi Tomatoes Strained(60mg sodium)
1 clove Garlic, finely chopped
2 chopped fresh Red Peppers
1 cup diced Onions
1 Teaspoon AlsoSalt salt substitute
2 Teaspoons Kroger Chili Powder (80mg sodium)
2 Teaspoons Oregano
1 Teaspoon Cumin
1 Tablespoon ground Cayenne Pepper
   (or Crushed Red Pepper)
1 cup of Beer
    (Sodium Content of Beer: 35mg sodium or less)
Combine in a large soup pot the Lentils, Water and
low sodium vegetable broth. Heat and bring to a simmer.
Gently boil for about 40-50 minutes with a medium
to low heat.
Stir in remaining ingredients: fresh red peppers,
NoSalt, garlic, onions, oregano, cumin, Pomi Tomato,
Kroger chili powder, cayenne pepper and beer.
Cook at a very low simmer for another 25-35 minutes
on a low heat.

Adjust seasonings to taste and enjoy your healthy heart
vegetarian chili with good food rice or sour cream.

Adding Vegetarian Foods to your diet is an excellent low sodium diet practice that is very smart for the heart. Replacing meat in the diet food plan with protein alternatives can help reduce saturated fats and lower cholesterol intake of the healthy eating good foods that you prepare. Animal products account for a large portion of the saturated fats consumed in typical diets. A Vegan Diet would necessitate eating no animal products at all. Try to eat a wide variety of low sodium vegetarian foods to help ensure your healthy diet is providing a proper balance of nutrients.

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Roast Beef: Low Sodium Recipe for Healthy Food

2008-12-16T06:27:00.000-08:00

Low Sodium Recipes Roast Beef

category: low sodium beef recipe

3 Pounds Beef Roast (about 876mg sodium)
2 Pounds Baby Red Potatoes (0mg sodium)
2 Cloves of Garlic
2 Onions (12mg sodium)
1 Cup Red Wine (12mg sodium)
1 Teaspoon AlsoSalt salt substitute (0mg sodium)
1 Teaspoon Thyme
1 Teaspoon Fresh Rosemary
1 Teaspoon Black Pepper
1 Teaspoon Olive Oil (0mg sodium)
1 Teaspoon All-Purpose Flour (<1mg sodium)

Preheat oven to 450 degrees.
Rub the beef with peeled garlic cloves and the AlsoSalt
or NoSalt, sodium-free salt alternative.
Heat a large roasting dish on the stove.
Place the beef in the roasting dish and lightly brown the meat on all sides.
Peel and halve the onions, place onions and garlic in the roasting dish with the beef on top.
Cook in the preheated oven for 1 hour.
For medium, 150 degrees on a meat thermometer.
While the beef is roasting, peel and cook the potatoes in boiling water for 10 minutes.
After 30 minutes, add the potatoes, rosemary, thyme and black pepper to the beef roasting dish and bake for the final 30 minutes.
After roasting, place the beef and potatoes on serving plate and remove the excess fat from the roasting dish.
Add 1 Teaspoon of flour to the gravy remaining in the roasting dish and bring to a simmer on the stove with medium heat for about 10 minutes.
Serve this tasty low salt roast beef with potatoes, gravy and your favorite vegetable!

When selecting meat as a heart healthy food, always try to select the cut with low fat. Prepackaged meats should be sealed and purchased as far as possible before the expiry date. To reduce saturated fat and cholesterol intake, trim away all excess fat before cooking. Lean cuts of beef for steak recipes include 90 percent or more lean ground beef, tenderloin, top round, sirloin and roast steak.

More Low Salt Foods and Low Sodium Diet Recipes

Angel Hair Pasta: Low Sodium Recipes

2008-11-27T04:09:00.000-08:00

Angel Hair Pasta

category: low sodium pasta recipe

1 Tablespoon Olive Oil
1 Tablespoon Garlic, chopped
26 oz. Health Choice Garlic and Herb Pasta Sauce
1 Teaspoon salt free AlsoSalt salt alternative
1/4 Teaspoon Black Pepper
3 Tablespoons Balsamic Vinegar
1/4 Cup Fresh Basil, chopped
12 oz. Uncooked Angel Hair Pasta (18mg sodium)

Saute the garlic in olive oil. Leave the garlic in the pan.
Mix the Healthy Choice Pasta sauce, AlsoSalt, pepper, basil
and balsamic vinegar in a bowl. Cook the angel hair pasta
in boiling water for the recommended amount of time
according to instructions on the package.
Heat the garlic pan and add the tomato sauce with spices.
Cook briefly just enough to heat.
Toss the Pasta and tomato mixture together and serve.

Great tasting Italian Recipes for pasta can be a terrific low sodium food source for Vegetarian Diets. Adding Vegetarian Foods to your diet is an excellent low sodium diet practice that is very smart for the heart. Penne pasta are large macaroni tubes that are cut on the diagonal. Farfalle pasta are bow tie shaped pasta noodles. Serving Pasta Recipes with green vegetables or spinach can make a very healthy meal rich in vitamins and folic acid.

Click for more Low Salt Recipes and Low Salt Diet info

Tomato Ketchup: Low Sodium Foods: No Salt

2008-11-23T04:42:00.000-08:00

Hunt's No Salt Tomato Ketchup

category: low salt seasonings (0 mg sodium)

Hunt's No Salt Added Tomato Ketchup is a great
alternative to regular ketchup. It contains no
preservatives and no artificial flavors. It can
be used in low salt recipes or to add to your
favorite low salt diet meal.

1 Tablespoon Hunt's No Salt Ketchup (0 mg sodium )

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Pasta Fusilli from Trader Joe's: Low Sodium Foods

2008-11-13T06:30:00.000-08:00

Low Sodium Pasta Fusilli

category: food pasta rice (0 mg sodium)

Low Sodium Food Organic Brown Rice Pasta Fusilli from
Trader Joe's is a wheat-free, gluten-fee alternative to
traditional pasta. This cholesterol-free low sodium food is
made with nothing but organic brown rice and water.

2 oz. Trader Joe's Brown Rice Pasta Fusilli (0 mg sodium )

Click here for more Low Sodium Recipes and Low Salt Diet info.

Pasta Sauce: Healthy Choice: Low Sodium Food

2008-11-10T03:46:00.000-08:00

Low Sodium Pasta Sauce

category: food (370 mg sodium)

Healthy Choice Pasta Sauce is made from all natural
ingredients. It can be used in low sodium food recipes
or to add to your favorite low sodium foods recipe for
pasta.

1/2 cup Healthy Choice Pasta Sauce (370 mg sodium )

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Low Sodium Benefiber

2008-10-30T03:09:00.000-07:00

Benefiber Low Sodium

category: food (15 mg sodium)

Fiber is a key ingredient for good digestive health, helping
reduce cholesterol and lowering the risk of heart disease.
Benefiber is a fiber supplement that come in a powder or
ready-to-serve juice drink. Benefiber is a low sodium medical
food that helps meet your daily fiber needs.

2 Teaspoons Benefiber Powder (0 mg sodium )

Benefiber Juice Drink 4 fl oz Serving (15 mg sodium )

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Quaker Qatmeal Low in Sodium

2008-10-28T11:28:00.000-07:00

Low Sodium Quaker Oatmeal

category: cereal (0 mg sodium)

Quaker Oatmeal is not only a good source of soluble fiber,
a diet low in saturated fat and cholesterol, may help
reduce the risk of heart disease. Quaker Oats is
low in sodium to help maintain healthy blood pressure.

1/2 cup dry Quaker Oatmeal (0 mg sodium )

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Soy Sauce with Less Sodium

2008-10-22T04:57:00.000-07:00

Kikkoman Soy Sauce

category: seasonings (575mg sodium per serving)

Many companies are producing versions of their products with
reduced sodium. Kikkoman has a naturally brewed soy sauce
with 37% less sodium than their regular product.

Kikkoman Less Sodium Soy Sauce (575mg sodium per tablespoon)

Kikkoman Regular Soy Sauce (920mg sodium per tablespoon)

Click for more Low Sodium Diet Recipes and Low Sodium Diet Foods

Reduced Sodium Eating at Restaurants

2008-10-21T15:11:00.000-07:00

Busy lifestyles often make it difficult to maintain a low sodium diet. This is especially true when dining out or eating on the go. Although many restaurants have begun to disclose nutritional information and the sodium content of their meals, restaurants aren't required to do so. If restaurants do advertise low or reduced sodium meals, they must follow the sodium label guidelines set by the FDA.

Here are some tips that can help you take control of your sodium intake when dining out:

Order fruit salad or fruit plates as a low-sodium meal.
Green salads are low sodium, but try to avoid packaged dressings which may be high in salt. Instead, use vinegar and oil as a salad dressing.
Order fresh, broiled or steam-cooked turkey or chicken instead of deli meats or sausage.
Ask for sauces on the side or low-sodium versions of salsa or soy sauce.
Avoid soups, ham, cheese and pickled condiments which are normally very high in salt.
Eat less. Smaller portions can not only help reduce your sodium intake but also can help trim your waistline.

Click for more Low Sodium Recipes and Low Salt Diet information.

Low Sodium Foods: Heart Healthy Recipes and Cooking

2008-10-11T08:33:00.000-07:00

Low sodium foods and low salt foods are often recommended to help reduce high blood pressure. A common source of sodium in the diet is salt added to foods. A low sodium diet limits the amount of sodium in your diet to no more than 2400 milligrams per day. This is less half the amount of sodium in the average diet.

Low Sodium Foods: Healthy Heart Recipes, Nutrition, Cooking

You can reduce the amount of sodium in your diet by doing the following:

Read labels carefully. Look for any form of sodium or salt and choose foods that have less salt.
Avoid eating fast foods. Fast foods are normally very high in salt, as are many other restaurant foods. When eating at restaurants, choose fish, vegetables or salads.
Eat at home. It's almost impossible to control the amount of sodium in foods prepared by others.
Avoid processed foods. Fresh meat, produce, fish are normally low in sodium and salt. Highly processed meals such as frozen dinners and canned soups are often high in sodium.
Don't add table salt to food.

Sodium Label guidelines set by the FDA

Food labeling has been standardized by the U.S. government's National Labeling and Education Act. Nutrition labels and a list of ingredients are required on most foods. This way it is easier make a selection of healthy low sodium foods and low salt meals. If you can't tell how much sodium is in a product, ask your doctor or dietitian, to show you how to read food labels and apply the information when selecting foods for your reduced sodium or low sodium diet.

Sodium-free

Less than 5 milligrams of sodium per serving

Very low-sodium

35 milligrams or less per serving

Low-sodium

140 milligrams or less per serving

Reduced sodium

Usual sodium level is reduced by 25%

Salt and Sodium in your Diet

Sodium is a mineral found naturally in many foods. Most people eat far more sodium each day than they really need. Your health care provider may recommend that you limit your sodium intake to less than 2400mg of sodium per day. Following a low sodium diet can help reduce high blood pressure and hypertension and also help reduce the retention of too much water in the body.

Sodium in Foods: Sodium Content

Sodium Food Content: Vegetables

Food	Serving Size	Sodium mg
Asparagus	4 spears	7
Avocado	one	20
Beets	one cup	84
Broccoli	one cup	24
Carrots	one cup	50
Celery	2 stalks	70
Corn	one cup	28
Cucumbers	one cup	2
Eggplant	one cup	4
Fennel Bulb	one cup	45
Green Beans	1/2 cup	2
Iceburg Lettuce	2 leafs	4
Lima Beans	1 cup	5
Mushrooms	one cup	4
Onions	one cup	6
Peas	1 cup	4
Potato	one	7
Radishes	5	6
Spinach	one cup	43
Squash	one cup	8
Tomato	one	15
White Beans	1/2 cup	2
Yams	one	12

Sodium Food Content: Fruits

Food	Serving Size	Sodium mg
Apples	one	1
Apricots	2	1
Banana	one	1
Blackberries	one cup	0
Cantaloupe	one cup	28
Cherries	1 oz.	1
Cranberries	1/2 cup	trace
Dates	5	1
Dried Prunes	5	2
Grapes	one cup	3
Grapefruit	one	0
Oranges	one	1
Peaches	1	0
Raisins	one cup	18
Strawberries	one cup	2
Watermelon	one cup	6

Sodium Food Content: Proteins

Food	Serving Size	Sodium mg
Beef Liver	4 oz.	80
Chicken (dark)	4 oz	100
Chicken (light)	4 oz	88
Egg	one	62
Beans	one cup	4
Freshwater Fish	4 oz	74
Ground Beef	4 oz	80
Ham	4 oz	1700
Hotdog	one	585
Lamb	4 oz	74
Peanuts	1 oz	228
Pork Bacon	one slice	155
Pork loin	4 oz	74
Ribs	4 oz	105
Salmon	4 oz	62
Shellfish	4 oz	400
Shrimp	4 oz	238
T-bone Steak	4 oz	80
Tuna in water	4 oz	400
Turkey (dark)	4 oz	87
Turkey (light)	4 oz	72
Veal	4 oz	78

Sodium Food Content: Grains, Wheat, Corn, Pasta

Food	Serving Size	Sodium mg
Bran flakes	3/4 cup	220
Cooked Grain Cereal	1 packet	250
Corn Flakes	1 cup	290
English Muffins	one	360
Hamburger Bun	one	241
Pancake	one	430
Pasta	1 cup	7
Rice	one cup	4
Shredded wheat	one	0
Waffles	one	230
White Bread	2 slices	246
Whole Wheat Bread	2 slices	320

Sodium Food Content: Dairy Products

Low Salt Dairy Products

Food	Serving Size	Sodium mg
Buttermilk	one cup	260
Cheese (american)	1 oz	443
Cheese (cheddar)	1 oz	175
Cheese (grated parmesan)	one tablespoon	93
Cheese (swiss)	1 oz	74
Cottage Cheese	one cup	918
Cream Cheese	one tablespoon	43
Milk (whole milk)	one cup	120
Milk (1% low-fat)	one cup	115
Milk (2% low-fat)	one cup	115
Milk (skim)	one cup	138
Yogurt	one cup	115

When buying milk and other dairy foods, try to find low salt or low sodium dairy food products that are also low in fat. Many food producers are now making low-fat or reduced sodium brands of yogurt, milk and cheese. To help in reducing the amount of saturated fat in your diet, look for milk that is 1%-low-fat or 2%-low. You can also try skim milk, although slightly higher in sodium, skim milk is lower in fat and cholesterol than whole milk. Egg whites are not a food that is high in fat and cholesterol, but egg yolks should be avoided for a low sodium diet. A low cholesterol egg substitute may be used as a low sodium food when cooking good food or preparing meals.

Low Sodium Foods Diet Planner

When planning your low sodium or low salt diet, you should choose foods following these general guidelines for a nutritional and healthy diet:

Vegetables: five servings per day
Fruit: five servings per day
Proteins: three servings per day
Grains: five servings per day
Dairy Products: two servings per day

Sample Low Sodium Foods Diet Menu

Breakfast	Lunch	Dinner
Fresh Fruit	Roast Turkey	Grilled Chicken
Low sodium cereals	Fresh carrots	Steamed vegetables
Milk	Apple sauce	Baked Potatoes
Low sodium bread	Low sodium crackers	Salad with low-sodium dressing

Low Sodium Food Recipes and Seasoning

Always try to use fresh ingredients and foods with no salt added. Stay away from processed foods such as canned soups, vegetables, frozen dinners, and gravy sauces. If you're eating processed foods, then use only low sodium cans of soups and fresh or frozen, no salt added salt canned vegetables.

Eating Out: Low Sodium Dining Out

When eating out at restaurants, choose steamed fish, chicken, vegetables, salads or other fresh and healthy low sodium foods.

Salt Alternatives - Low Sodium Salt Substitutes

Ask your doctor about using salt alternatives or a low sodium food salt substitute. Salt alternatives often contain potassium which may cause harmful interactions if you are taking certain medications.

Low Sodium Food

2008-10-11T08:32:00.000-07:00

Sodium in Beef

Food	Serving Size	Sodium
Sodium in Ground Beef	4 oz.	80 mg
Sodium in Top Round Steak	4 oz.	73 mg
Sodium in Top Loin Steak	4 oz.	80 mg
Sodium in Tip Round Steak	4 oz.	73 mg
Sodium in T-Bone Steak	4 oz.	80 mg
Sodium in Sirloin Steak	4 oz.	73 mg
Sodium in Short Ribs	4 oz.	75 mg
Sodium in Rib Eye Steak	4 oz.	80 mg
Sodium in Pot Roast	4 oz.	73 mg
Sodium in Porterhouse Steak	4 oz.	73 mg
Sodium in Flank Steak	4 oz.	100 mg
Sodium in Filet Mignon	4 oz.	100 mg
Sodium in Eye Round Roast	4 oz.	73 mg
Sodium in Round Roast	4 oz.	60 mg
Sodium in Beef Liver	4 oz.	80 mg

Sodium in Vegetables

Food	Serving Size	Sodium mg
Asparagus	4 spears	7
Avocado	one	20
Beets	one cup	84
Broccoli	one cup	24
Carrots	one cup	50
Celery	2 stalks	70
Corn	one cup	28
Cucumbers	one cup	2
Eggplant	one cup	4
Fennel Bulb	one cup	45
Green Beans	1/2 cup	2
Iceburg Lettuce	2 leafs	4
Lima Beans	1 cup	5
Mushrooms	one cup	4
Onions	one cup	6
Peas	1 cup	4
Potato	one	7
Radishes	5	6
Spinach	one cup	43
Squash	one cup	8
Tomato	one	15
White Beans	1/2 cup	2
Yams	one	12

Sodium in Fruits

Food	Serving Size	Sodium mg
Apples	one	1
Apricots	2	1
Banana	one	1
Blackberries	one cup	0
Cantaloupe	one cup	28
Cherries	1 oz.	1
Cranberries	1/2 cup	trace
Dates	5	1
Dried Prunes	5	2
Grapes	one cup	3
Grapefruit	one	0
Oranges	one	1
Peaches	1	0
Raisins	one cup	18
Strawberries	one cup	2
Watermelon	one cup	6

Sodium in Proteins

Food	Serving Size	Sodium mg
Beef Liver	4 oz.	80
Chicken (dark)	4 oz	100
Chicken (light)	4 oz	88
Egg	one	162
Beans	one cup	4
Freshwater Fish	4 oz	74
Ground Beef	4 oz	80
Ham	4 oz	1700
Hotdog	one	585
Lamb	4 oz	74
Peanuts	1 oz	228
Pork Bacon	one slice	155
Pork loin	4 oz	74
Ribs	4 oz	105
Salmon	4 oz	62
Shellfish	4 oz	400
Shrimp	4 oz	238
T-bone Steak	4 oz	80
Tuna in water	4 oz	400
Turkey (dark)	4 oz	87
Turkey (light)	4 oz	72
Veal	4 oz	78

Sodium in Grains

Food	Serving Size	Sodium mg
Bran flakes	3/4 cup	220
Cooked Grain Cereal	1 packet	250
Corn Flakes	1 cup	290
English Muffins	one	360
Hamburger Bun	one	241
Pancake	one	430
Pasta	1 cup	7
Rice	one cup	4
Shredded wheat	one	0
Waffles	one	230
White Bread	2 slices	246
Whole Wheat Bread	2 slices	320

Sodium in Dairy Products

Food	Serving Size	Sodium mg
Buttermilk	one cup	260
Cheese (american)	1 oz	443
Cheese (cheddar)	1 oz	175
Cheese (grated parmesan)	one tablespoon	93
Cheese (swiss)	1 oz	74
Cottage Cheese	one cup	918
Cream Cheese	one tablespoon	43
Milk	one cup	120
Milk (1%)	one cup	115
Yogurt	one cup	115

Low Sodium Seasonings

2008-10-11T08:31:00.000-07:00

Low Sodium Bouillon

category: seasonings (less than 5mg sodium per serving)

A teaspoon of normal bouillon can contain more than 100 times as much
sodium as the low-sodium variety. Wyler's anHerb Ox make low-sodium,
low-salt bouilon alternatives.

Herb Ox Low Sodium Chicken Bouillon (5mg sodium per envelope)

Wyler's Sodium Free Instant Chicken Bouillon (0mg sodium)

Herb Ox Low Sodium Beef Bouillon (5mg sodium per envelope)

Wyler's Sodium Free Instant Beef Bouillon (0mg sodium)

Low Sodium Chicken Gravy

category: seasonings (approximately 36mg sodium per serving)

1 Can Campbell's Low Sodium Chicken Broth (140mg sodium)
2 Tablespoons Cornstarch
1 Teaspoon Poultry Seasoning (3mg sodium)

Place the Low Sodium Chicken Broth in pot and bring to a boil.
In another container, dissolve the cornstarch in a small amount
of cold water and then add this mixture to the Chick Broth.
Add the Poultry Seasoning and let simmer for about one minute
Cook until thickened.

Low Sodium Beef Gravy Mix

category: seasonings (less than 5mg sodium per serving)

3 Tablespoons Herb Ox Low Sodium Beef Bouillon (5mg sodium per envelope)
2 Teaspoons Taster's Choice instant coffee
1 Cup Cornstarch
1/2 Teaspoon Garlic Powder
1 Teaspoon Onion Powder
1/4 Teaspoon Paprika
1/4 Teaspoon Black Pepper

Place all of the ingredients together in a jar with lid and mix well.
For gravy, place 2 tablespoons of the mixture into a pan and combine
with 1 cup of water. Bring the gravy to a boil and let simmer for about
about one minute.

Low Sodium Poultry Seasoning

category: seasonings (approximately 3mg sodium per serving)

1 1/2 Teaspoon ground Rosemary
1 Teaspoon ground Nutmeg
1 Teaspoon ground Black Pepper
4 Teaspoons ground Sage
3 Teaspoons ground Thyme
2 Teaspoons ground Marjoram

Place all of the ingredients together in a jar with a lid and mix well.
Store in an airtight container.

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Low Sodium Dining Out

2008-10-11T08:29:00.000-07:00

Boston Market USDA Roasted Sirloin

category: restaurants (approx. 740mg sodium per serving)

It's often difficult to determine the sodium content from meals
served at restaurants. For those days you want to eat out, we've
found a reduced sodium meal from Boston Market restaurant.

Choice USDA Roasted Sirloin - 5 oz. (440mg sodium)
Garlic Dill Potatos (120mg sodium)
Green Beans (180mg sodium)

Low Sodium Recipes Chicken

2008-10-11T08:27:00.000-07:00

Low Sodium Crockpot Chicken and Rice

category: chicken (approximately 170mg sodium per serving)

4 Chicken Breasts
1 Can Campbell's Low Sodium Chicken Broth (140mg sodium)
1 Can Campbell's Low Sodium Cream of Mushroom Soup(60mg sodium)
1 Can Campbell's Healthy Request Cream of Celery Soup(480 mg sodium)
1 Small Chopped Onion
1/2 Cup Diced Celery
1 1/2 Cup Rice
1 Tablespoon Pepper
1 Tablespoon Parsley
1 Tablespoon Mrs. Dash Seasoning

Place the rice and the 3 cans of soup together in the crockpot.
Mix in the onion, pepper, parsley and Mrs. Dash seaoning.
Then place the chicken breasts on top of the mixture.
Add the celery on top.
Cook on high for 3 hours or on low for 4 hours.
Makes four servings.

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Low Sodium Recipes Dessert

2008-10-11T08:25:00.000-07:00

Tapioca Pudding

category: dessert (approximately 91mg sodium per serving)

1/3 Cup Sugar
3 Tablespoons Kraft MINUTE Tapioca
2 3/4 Cups Silk Very Vanilla Soy Milk (385mg sodium)
1 Egg well beaten (162mg sodium)

Mix the sugar, tapioca, soy milk and egg in a medium
saucepan and let stand for 5 minutes.
Cook on medium heat, stirring constantly, until mixture
comes to a full boil.
Cool for 20 minutes. Stir and serve warm or chilled.

Makes about 6 (1/2-cup) servings.

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Low Sodium Recipes Fish

2008-10-11T08:22:00.000-07:00

Fennel Salmon

category: fish (approximately 155mg sodium per serving)

1 3/4 Pounds Salmon Fillets (434mg sodium)
1 Large Bulb of Fennel thinly sliced (45mg sodium)
1 Can Campbell's Low Sodium Chicken Broth (140mg sodium)
2 Tablespoons of Freshly Squeezed Lemon Juice

Lightly season the salmon with black pepper and
NoSalt salt substitute.
Place 1 tablespoon of chicken broth in a skillet and saute
the fennel bulb slices in the broth for about one minute.
Add the remaining chicken broth and the lemon juice.
Place the salmon on top of this mixture.
Reduce the heat to low and cook covered.
Cook for 5 minutes.

Makes 4 servings

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Low Sodium Recipes Pasta

2008-10-11T08:19:00.000-07:00

Grilled Chicken White Bean Pasta

category: pasta (approximately 170mg sodium per serving)

2 Boneless, Skinless Chicken Breasts (172mg sodium)
12 oz. Uncooked Pasta (12mg sodium)
1 Cup sliced Mushrooms (4mg sodium)
1 Can White Beans, Navy or Great Northern (150mg sodium)
1/2 Cup Onion, chopped (3mg sodium)
2 Tablespoons Garlic, chopped
1/4 Cup Fresh Basil, chopped
4 Teaspoons Parmesan Cheese (340mg sodium)
1 Tablespoon Olive Oil
1/4 Teaspoon Black Pepper

Grill the chicken until browned, about 5 minutes each side.
Let the chicken cool about 5 minutes, then cut into strips.
Heat the olive oil in a frying pan over medium heat.
Add mushrooms, onions; Saute about 5 minutes.
Mix in white beans, garlic, basil and the grilled chicken strips.
With a very low heat, warm the mixture.
Add pasta to a large pot of boiling water.
Prepare pasta according to package instructions or cook the pasta until tender (al dente). About 10-12 minutes.
Drain the pasta.
Place the pasta back into the pot and add the chicken mixture.
Serve pasta with grated parmesan cheese and black pepper.

Makes 4 servings

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Low Sodium Recipes Pork

2008-10-11T08:17:00.000-07:00

Asian Style Roast Pork Tenderloin

category: pork (approximately 74mg sodium per serving)

16 oz. Pork Tenderloin (296mg sodium)
1/4 Teaspoon Cayenne Pepper
1/8 Teaspoon Celery Seeds
1/8 Teaspoon Cinnamon
1 Teaspoon Coriander
1/4 Teaspoon Cumin
1/2 Teaspoon Onion Flakes
1 Tablespoon Sesame Oil
2 Tablespoons Sesame Seeds

Preheat oven to 400 degrees.
Cook the sesame seeds in a frying pan with a low heat
until golden. About 1-2 minutes. Let cool.
Mix together the cayenne pepper, coriander, celery seeds, onion flakes,
cumin, cinnamon, sesame oil and cooked sesame seeds in a bowl.
Put the pork tenderloin inn a baking dish coated with cooking spray,
Coat the pork with the spice mixture.
Bake 25-30 minutes or until a meat thermometer reaches 165 degrees.

Makes 4 servings

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Low Sodium Recipes Rice

2008-10-11T08:15:00.000-07:00

Fried Rice with Shrimp

category: rice (approximately 520mg sodium per serving)

1 Cup Jasmine Rice
1/2 lb small peeled Shrimp
1 oz. Low Sodium Lean Cooked Ham, cubed
3 Cups Broccoli
1 Cup frozen Peas
1 Egg, beaten
1 Can Campbell's Low Sodium Chicken Broth (140mg sodium)
2 Cloves of Minced Garlic
1 Tablespoon Oyster Sauce
2 Teaspoons Rice Wine Vinegar
1 Teaspoon Chile Paste
1 Teaspoon Cornstarch
1 1/2 Tablespoons Canola Oil
2 Teaspoons Reduced Sodium Soy Sauce
2 Tablespoons water

Cook rice according to instructions on package and set aside.
In a bowl, mix together the chicken broth, oyster sauce,
soy sauce, vinegar, water, chile paste and cornstarch.
Place 1/2 tablespoon canola oil in a skillet or wok and heat.
Add shrimp, garlic and stir fry 1-2 minutes until shrimp is pink.
Remove shrimp and spice mixture from pan.
Coat the pan with one tablespoon of canoloa oil.
Add rice and cook 3-4 minutes.
Push mixture to one side of pan and add the beaten egg.
Wait 1/2 minute and then chop mixture with spatula.
Mix in ham, peas and broccoli.
Place shimp back into pan, add broth spice mixture and toss.
Cook 3 minutes or until heated.

Makes 4 servings.

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Low Sodium Recipes Salad

2008-10-11T08:13:00.000-07:00

Low Sodium Three Bean Salad

category: low sodium salad
(approximately 36mg sodium per serving)

1 1/2 cups green snap beans
1 1/2 cups yellow snap beans
1 1/2 cups kidney beans
1 cup slivered green pepper
3/4 cup thinly sliced red onion
1 clove garlic
2/3 cup wine vinegar
1/3 cup sugar
1/4 cup olive oil
1/4 cup vegetable oil
1/2 teaspoon Worcestershire sauce (40mg sodium)
1 teaspoon NoSalt sodium-free salt alternative
1/8 teaspoon pepper
1 large dash of turmeric

Blanch the green and yellow beans.
Cook the kidney beans and let cool.
Combine the green peppers and onions with beans.
Halve the garlic, place in a jar with remaining ingredients.
Shake well. Let stand for 5 minutes.
Remove garlic. Shake again.
Toss with vegetables. Chill.

Makes 6-8 servings.

When preparing low sodium foods for a Healthy Diet food, a salad is a great side dish or can be a complete meal all by itself. Low Sodium Salad Recipes that include a variety of fresh produce and Healthy Foods with fresh vegetables that are rich in nutrients, low in fat and healthy for your heart. You can try a variety of low sodium seasonings when adding spices to your salad.

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