Shake the Salt Habit

Studies have found Americans eat around 3,400 mg of sodium per day—that’s more than double the American Heart Association’s recommended daily limit of 1,500 mg. Surprisingly, shaking salt onto your food is not the biggest contributor to the overconsumption of sodium. Three quarters of the amount of sodium Americans consume is from processed food.

Lower sodium intake is part of an overall heart-healthy diet, which also includes a variety of fruits and vegetables, limited sugar, whole grains instead of refined carbs, and mono- and poly-unsaturated fat (olive oil, avocados, nuts, salmon) versus saturated trans fat. These recommendations help keep blood pressure and cholesterol levels in check, and ultimately reduce the risk for heart disease and stroke.

Consider these tips on minimizing sodium intake:

• Prepare your own food and use fresh produce. Canned or frozen vegetables are okay if labeled “no salt added.”  
• Use herbs and spices instead of table salt.
• When buying pre-made soups, meals and condiments, choose reduced sodium options.
• Buy fresh, unprocessed meat.
• Eat potassium-rich foods such as spinach, sweet potatoes and low-fat yogurt. Potassium helps offset sodium’s effects and can, in turn, lower blood pressure.

Recipe: Seared Salmon with Apple Cider Reduction

Serves 4  |  By Chris Linaman, executive chef at Overlake Medical Center

Ingredients:

16 ounces organic apple cider (cold-pressed)
1 sprig fresh thyme
1 teaspoon orange zest
4 wild salmon fillets (skin on), 5-6 ounces each
1 tablespoon olive oil
1 teaspoon Chinese five spice (high quality)*

*For a more authentic and robust flavor, look for five spice that has been hand-blended from ground star anise, cloves, fennel, cinnamon and Sichuan peppercorns. Lesser quality blends use black pepper or anise seed instead of Sichuan peppercorns and star anise.

Instructions

• Preheat oven to 450°F.
• In small, heavy saucepan combine cider, thyme and orange zest and reduce over medium heat until reduced to about ¼ cup.
• Strain reduction through small sieve, then set aside liquid while cooking salmon.
• Gently rub salmon with olive oil, then sprinkle salmon fillets with Chinese five spice.
• Place wide, nonstick skillet over medium-high heat until very hot, then place salmon fillets skin side up into the pan.
• Sear for 1 to 2 minutes until a brown sear is achieved, then flip over onto skin side and place pan into preheated oven.
• Finish cooking for approximately 4 to 5 minutes. The high heat will continue to sear the outside of the fish and crisp the skin, without overcooking the meat.
• Remove salmon from pan, set on serving plate and drizzle with cider reduction (a little goes a long way). 
• Serve immediately along with your favorite seasonal side dishes. Don’t forget to eat the skin for extra omega-3s.
• Any remaining cider reduction can be refrigerated for future use. Just be aware it will thicken as it cools, so it may need to be quickly warmed.