By Nicole Chiu - Contributing Health Journalist

Many of us buy products without really thinking about the nutritional – or lack thereof – contents we are consuming. For example, did you know that instant Jell-O chocolate pudding has almost four times the sodium content of the cook-and-serve version?

A recent study by Consumer Reports has found that even health foods, which market themselves as ‘low fat’ or ‘heart smart’ may contain unhealthily high levels of sodium – salt.

The reason may be that salt is the tastier and cheaper substitute for high-fat oils, yet salt in excessive amounts can cause further heart problems, bloating, swollen ankles, swollen fingers, as well as risks of asthma, kidney stones, osteoporosis, stomach cancer and high blood pressure.

According to Consumer Reports, the dietary guidelines for a healthy adult’s salt intake is 2,300 mg of sodium a day. That equates to approximately 1 teaspoon of salt. For anyone with hypertension, or are middle-aged or older, or of African-American decent, then the recommended intake is 1,500 mg per day.

These ‘healthy’ recommendations are almost half of what the average American actually consumes: between 2,900 to 4,300 mg of sodium per day.

On the Consumer Reports website you can test your ‘sodium smarts’ by taking a quiz to decipher just how salt-savvy you are when it comes to browsing through the aisles of the supermarket or making the right choices for a dinner out.

What do you think has more sodium? 4 strands of Twizzlers black licorice twists or 2 Reese’s peanut butter cups from a 1.5 ounce package? Most people would think the peanut butter cups, correct? As it simply appears more unhealthy. Shockingly, the 4 strands of Twizzlers black licorice twists have 200 mg of sodium, and the 2 Reece’s peanut butter cups have 150 mg of sodium.

When comparing 1 cupful’s measure of breakfast cereals, Raisin Brain has 350 mg of sodium and Cheerios has 90 mg.

A most shocking discovery (for me, personally) is that in the same product – maple syrup – there could be such differences depending on the brand. One quarter cup of Hungry Jack Original pancake syrup has 140 mg of sodium, whereas one quarter cup of Master Choice pure maple syrup has only 5 mg.

Similarly, Maple Grove Farms balsamic vinaigrette, which they claim as ‘fat free,’ actually has 160 mg of sodium, and the Maple Grove Farms balsamic vinaigrette – non ‘fat free’ version – only has 40 mg of sodium. Consumer Reports adds that “lower-fat products can be higher in sodium than their full-fat counterparts.”

Even ‘heart smart’ versions have higher levels of sodium than their regular counterparts. Half a cup of Prego Heart Smart Traditional Italian Sauce has 430 mg of sodium, whereas half a cup of Rao’s Homemade marinara sauce as 350 mg of sodium.

Most fast food chains have now incorporated ‘healthy options’ menus as well. For example, at McDonald’s, one may opt for a Premium Ceasar Salad with grilled chicken – and no dressing – rather than, say, a large portion of fries.

(Warning: You may get a heart attack from even reading what I am about to report!)

The McDonald’s Premium Ceasar Salad with grilled chicken without dressing has 890 mg of sodium. That is already over half of the recommended daily salt intake for middle-aged persons or older, for people with hypertension, as well as for African-Americans. What is even more shocking is that this level of sodium in this one dish, is far more than the levels of sodium in the seemingly ‘unhealthier’ option of large fries – which have 350 mg of sodium.

Consumer Reports provides a whole list of recommendations for avoiding the salt-less-and-untasty dilemma that many people are faced with.

Some options include using salt-free herbs and spices, as well as salt-free broths when preparing a meal. Anything fresh is great, such as fresh fruits and vegetables. If you must have canned foods which contain sodium, rinse and drain them before consumption.

Also, please keep in mind that eating lower-sodium foods at larger quantities does not reduce the risks of sodium overdose.