Low Sodium French Salad Dressing - Tasty, Healthy Heart Recipes (2024)

FAQs

What is the healthiest dressing to put on a salad? ›

Oil and vinegar.

“This is a great option, because it won't have any added sugar or salt,” says Allers. “But the type of oil is important. Opt for olive or avocado oil over an alternative like canola or soybean oil.” These healthy oils are packed with antioxidants, and can even help lower cholesterol.

Ranch and French dressing were ranked the unhealthiest options of the bunch because of their high sodium (260 milligrams and 240 milligrams, respectively) and fat content (14 grams in ranch including 2.5 grams saturated fat, and 15 grams in French with 1 gram saturated fat).

French dressing also loads the sugar into the same size serving. If you're watching sodium, be sure to note the heavyweights in the sodium division — Italian, lite Italian, and thousand island top the chart in terms of sodium content.

Simple balsamic vinaigrette. Balsamic vinegar is full of flavour and olive oil is full of unsaturated fats which, when consumed in moderation, are good for your heart health.

Thousand Island or French Dressings

It's notorious for being high in sodium and added sugar, and sugar is often listed at the top of the ingredient list." Added sugars in salad dressings increase calorie content and make it hard to lose weight. The same goes go French dressing.

Vinaigrette-style dressings are easy to make by mixing vinegar (such as balsamic, white or red wine vinegars) with oil. Switching from saturated fats to unsaturated fats like vegetable oils (including olive or rapeseed oils) can help lower cholesterol levels when consumed as part of a balanced diet.

The polyphenols found in balsamic vinegar have antioxidant properties that multiple studies show may help improve cardiovascular health. While not a substitute for medication, incorporating balsamic vinegar into a heart-healthy diet could be a small but flavorful step toward maintaining healthy blood pressure.

Catalina is often considered a subset of French dressing, with most of the same ingredients — ketchup, oil, vinegar, sugar, and other seasonings — but in different proportions. French dressing tends to contain more oil and spices, while Catalina has a higher proportion of ketchup.

High Sodium Content

In addition, it is instrumental in regulating blood pressure. According to the FDA, an adult should not consume more than 2,300 milligrams of sodium daily, almost equal to a teaspoon of table salt. However, 100 grams of French dressing contains 661 milligrams of sodium.

How much sodium is in Catalina French dressing? ›

Try a little lemon juice, lime juice, or a light vinaigrette. I have a bottle of walnut oil in my pantry which is very nice on salads, along with white wine vinegar and a little salt and pepper. You can also add yogurt or mustard and some fresh or dried herbs to your dressing.

Leafy greens: Cabbage, collard greens, spinach, kale, and other greens are high in nitrates, which have been found to offer blood pressure benefits. It's easier to get your daily dose of greens by varying how you eat them.

Salad dressings: Prepared salad dressings can be very high in sodium, depending on the dressing type and brand. Be sure to look for the “low-sodium” variety. Reduced-fat ranch dressing is a better choice containing approximately 336 mg sodium for two tablespoons.

TESSEMAE'S Organic Classic Ranch, 10 FZ.

Balsamic vinegar is low in saturated fat and is believed to reduce cholesterol. Since it is low in sodium, it enhances heart health and reduces high blood pressure.

Many commercially produced Italian dressings are highly processed, made with oils of questionable quality, and contain hefty amounts of sodium and, sometimes even, sugar. To ensure the healthfulness of your dressing, it is best to make it yourself.