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Halt The Salt!

A recent study in the American Journal of Health Promotion estimates that 1.5 million cases of high blood pressure could be eliminated and over $2 billion in health care costs could be saved annually if Americans would reduce their daily intake by a mere 400 milligrams (mg) of sodium. Americans are consuming over 3,000 mg of sodium daily, way above the upper level recommended at 2,300 mg. While sodium comes from the salt (sodium chloride) that you use to season your foods, the majority of the sodium in your diet is from processed foods. Use the chart below to help you reduce your daily sodium consumption:

INSTEAD OF: TRY THIS :

Brown Rice Pilaf, seasoned, ½ cup = 390 mg

Brown rice, cooked, ½ cup = 1 mg

Campbell's Chicken Noodle Soup, 1 cup = 1780 mg

Campbell's Low Sodium Chicken Noodle Soup = 280 mg


Green Beans, canned, 1 cup = 409 mg

Green Beans, frozen, 1 cup = 1 mg

Green Giant Broccoli Spears and Butter, 1 cup = 340 mg

Green Giant Broccoli Cuts Frozen Steamers, 1 cup = 20 mg

 

Pretzels, 1 ounce (about 5 large pretzel twists) = 380 mg

Pretzels, unsalted, 1 ounce = 82 mg

Pickle, 1 cup = 1,356 mg

Cucumber, 1 cup = 2 mg



Tyson Crispy Breaded Chicken Fingers, Frozen, 3 oz = 348 mg

Chicken breast roasted, without skin, 3 oz = 63 mg

Boars Head Roast Breast of Turkey, 3 oz = 446 mg

Turkey breast, roasted, 3 ounces = 44 mg

 

Ham, 3 oz = 982 mg

Pork loin roasted, 3 ounces = 50 mg
 

Soy Sauce, 1 tbls = 1,008 mg

Reduced Sodium Soy Sauce, 1 tbls = 533 mg



Teriyaki Sauce, 1 tbls = 690 mg

Mrs. Dash Spicy Teriyaki Marinade, 1 tbls = 0 mg
 

Salt, 1 tsp = 2,325 mg

Mrs. Dash, 1 tsp = 0 mg



= 100 mg of sodium