How to Track Your Sodium

Did you know that a fast food sandwich or burger can easily contains more than 100 percent of the sodium you need in a day? If you’re like many Americans, you may be getting way more sodium than your heart can handle.

Most people consume about 3,400 milligrams of sodium a day — more than twice the 1,500 milligrams recommended by the American Heart Association.

It’s easy to understand why. Sodium can be sneaky. It slinks into soups and sandwiches and cozies up to cold cuts and cured meats. It plants itself in your favorite pizza and poultry and burrows into breads and rolls. Learn more about the Salty Six and better alternatives (and see the tips at the end of this story.)

Read more at  How to Track Your Sodium.

Reduced-sodium Tomato Soup

The original recipe:

Ingredients for heart healthy homemade tomato soup:

  • 1 can (15-ounces) reduced-sodium tomato sauce or crushed tomatoes
  • 1 cup sodium-free or reduced-sodium vegetable broth
  • 2 cups fat-free milk
  • 2 Tablespoons Smart Balance or Olivio Light buttery spread or similar heart healthy buttery spread
  • ½ to 1 Tablespoon granulated white sugar
  • ¼ to ½ teaspoon salt
  • ¼ teaspoon ground pepper
  • You can also add rice

In a medium saucepan on medium heat, melt the Smart Balance or Olivio Light

  • Add vegetable broth, canned reduced-sodium tomatoes, salt, sugar and pepper to the saucepan. Stir to incorporate. Over medium-low to medium heat, bring mixture to a slow bubble, but do not allow mixture to reach a boil.
  • Add the fat-free milk to the tomato mixture in the saucepan. Over medium-low to medium heat, stirring occasionally, bring to a slow bubble for approximately 5 minutes. Do not allow soup to reach a boil.
  • Remove from heat and cover the saucepan; allow soup to sit for 3 to 5 minutes before serving.
  • One cup equals one serving; recipe yields approximately six servings

Adapted from The Examiner


My version:

Ingredients for heart healthy homemade tomato soup:

  • 1 can (15-ounces) reduced-sodium stewed tomatoes
  • 1 cup sodium-free vegetable broth
  • 1 onion, chopped
  • Chunks of red and green pepper
  • 2 cups fat-free milk
  • 2 Tablespoons Olivio Light buttery spread
  • ½ to 1 Tablespoon granulated white sugar
  • ¼ teaspoon Mrs. Dash
  • Leftover rice

In a medium saucepan on medium heat, melt the  Olivio Light

  • Add vegetable broth, canned reduced-sodium tomatoes, onion, peppers, sugar and Mrs. Dash to the saucepan. Stir to incorporate. Over medium-low to medium heat, bring mixture to a slow bubble, but do not allow mixture to reach a boil.
  • Add the fat-free milk to the tomato mixture in the saucepan. Over medium-low to medium heat, stirring occasionally, bring to a slow bubble for approximately 5 minutes. Do not allow soup to reach a boil.
  • Remove from heat and cover the saucepan; allow soup to sit for 3 to 5 minutes before serving.
  • One cup equals one serving; recipe yields approximately six servings