Smoked-Salmon Avocado Toast

Morning symptom log

I woke up to heavy light-headedness the instant I stood— I felt like i was going to pass out. My joints were only mildly sore. Goal: get a fast sodium hit to steady blood pressure, plus some anti-inflammatory fats for lupus maintenance, with as little stove time as possible. This two-slice salmon-avocado toast checks those boxes.

Disorder scorecard

Disorder	Helpful?	Rationale
POTS	✔︎ Yes	Cold-smoked salmon + lightly salted toast = ≈ 950 mg sodium (plasma-volume bump without electrolyte packets).
Lupus	✔︎ Yes	Salmon supplies EPA/DHA; avocado adds monounsaturated fat—both linked to lower inflammatory markers.
Vestibular migraine	⚠︎ Caution	Smoked fish is high histamine; substitute same-day cooked salmon or thin turkey slices on migraine-risk mornings.

Ingredients — 1 serving (2 toasts)

Item	Amount	Bought at	Notes
Whole-grain bread	2 slices	Harris Teeter	~320 mg Na
Ripe avocado, mashed	½	Durham Farmers’ Market	Potassium + MUFAs
Cold-smoked salmon	2 oz (≈55 g)	Trader Joe’s	~630 mg Na, 1 g EPA/DHA
Chia seeds	½ tsp	Trader Joe’s	Extra ALA + crunch
Optional: lemon juice	squeeze	Pantry	Brightens flavor
Optional: cracked pepper	pinch	Pantry	Skip extra salt—already plenty

Five-minute assembly (standing ≤ 2 min)

1. Toast bread to medium-dark.

2. Spread mashed avocado; add a squeeze of lemon.

3. Layer smoked salmon; sprinkle chia seeds and pepper. Eat seated, feet up if possible.

Nutrition snapshot

• Protein: 18 g

• Sodium: ~950 mg

• Omega-3 (EPA/DHA): ~1 g

• Fiber: 7 g

• Prep/standing: 5 min / ≤ 2 min on feet