Boxed potato dishes, particularly scalloped potatoes and other cheesy potatoes, pack a lot of salt. Some also contain sodium from MSG and preservatives. Everyone would be better off swapping boxed potatoes for more nutritious starches, such as a baked sweet potato or winter squash.
Crunchy pork rinds skins have grown in popularity due to increased interest in the low-carb ketogenic diet. Canned vegetables are convenient but pack their share of sodium. Alternatively, opt for plain, frozen vegetables, which are low in sodium yet convenient Processed cheeses , including pre-sliced American cheese and loaf-like processed cheese like Velveeta, tend to run higher in sodium than natural cheese.
This is partly because processed cheese is made with the help of emulsifying salts, such as sodium phosphate, at high temperatures, which makes a consistent, smooth product The portability of jerky and other dried meats makes them a convenient protein source , but salt is used heavily to preserve them and boost flavor. But be sure to check the label 7.
Tortillas contain ample sodium, mainly from salt and leavening agents, such as baking soda or baking powder. If you like tortillas, opt for whole grain and consider how the sodium count fits into your daily allowance. Not only do cold cuts — also referred to as luncheon meats — and salami contain a lot of salt, many are also made with sodium-containing preservatives and other additives. The sodium in whole pickles adds up more quickly. You may flavor foods with sauces either during cooking or at the table, but some of that flavor comes from salt.
You can find reduced-sodium versions of some sauces, including soy sauce, or make your own to keep levels low. In a recent sampling of U. However, sodium ranged from —1, mg in the sampling of these processed meats, which suggests that if you read labels carefully, you may find lower-sodium options 9. Still, processed meats are best saved for an occasional treat rather than everyday fare. The World Health Organization WHO cautions that eating processed meats increases your risk for certain cancers 34 , You may not think to check the sodium in a can of plain tomato sauce or other canned tomato products, but you should.
Bagels are an especially big sodium contributor, as they tend to run large in size. Choosing smaller portions of bread will help you cut back on sodium, and opting for whole grain versions is healthier. Like other canned foods , canned meats are higher in sodium than their fresh counterparts, though some manufacturers may be gradually reducing sodium.
Pass these up for lower-sodium canned options or buy fresh 9. Boxed meal helpers contain pasta or another starch along with powdered sauce and seasonings. Jan 23, AM Author: Office of Public Affairs From popular packaged meals and savory munchies to zesty canned soups and sauces, Americans love their salty snacks.
If you are trying to reduce your salt intake, keep an eye on the following foods: Processed meats. These tasty cuts are the primary source of sodium in the American diet. Pizza and pasta sauces. The low-sodium product choices for your favorite homemade pizza and pasta dishes are expanding all of the time. Some bread types—for example, one pita—can pack up to mg of sodium.
Also, one bagel contains almost milligrams of salt. Your best bet is to find your favorite whole grain version. Americans love sodium chloride , also known as common table salt — and they consume far too much of it.
Unfortunately for savory-food fans, a diet high in sodium can wreak havoc on your health. According to the Harvard T. Chan School of Public Health , excess sodium increases your blood volume and with it, your blood pressure. Chronic high blood pressure can increase your risk of serious conditions like heart disease and stroke.
We do need sodium, though, for important bodily functions like maintaining good fluid balance, transmitting nerve impulses, and moving our muscles. So how much sodium can you safely eat each day? From canned veggies to bread, here are secret salt mines to beware of.
Brennan, RDN. The average American consumes more than 3, mg of sodium per day, according to the FDA, and cereals and other processed foods account for a large majority of our sodium intake.
And other processed breakfast foods are even worse: Premade pancake mixes like Bisquick can have more than mg per serving. Even a healthy-sounding option like vegetable juice can be high in salt. Sodium content is listed per serving size; to be considered a low-sodium serving, it should be mg or less, per the FDA. The Dietary Guidelines for Americans external icon recommend that Americans consume less than 2, milligrams mg of sodium each day as part of a healthy eating pattern.
Knowing which foods are the biggest contributors to sodium in your diet is an important step in reducing daily sodium intake to a healthy level. To figure out the amount of sodium in a food, check the Nutrition Facts label, which lists sodium content per serving. Sodium content is listed in milligrams mg.
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