We all know not to eat too much salt. Overusing it can lead to a variety of problems such as high blood pressure, heart attack, and stroke and other heart-related diseases.
The US Dietary Guidelines recommend less than 2300 mg of sodium per day. If you are over 51 years old, African American, have high blood pressure, chronic kidney disease or for diabetes you should be limited to less than 1500 mg.
But the problem is the estimated average sodium intake for Americans two years of age and older and up is about 3400 mg per day, which is more than double the recommended amount! This is because salt is hidden everywhere, even in food that you may not be suspicious of. In today’s video we will tell you which foods contain the highest amount of sodium and What low-sodium foods can you replace. From processed foods, chips, canned vegetables, cereals, dill pickles and more, check out to the very end to find them all. Processed meat lunches: Let’s start with one of the worst high-sodium foods, will we?
Not only are lunch meats and other processed meats high in sodium, they are also high in preservatives, one is salt.
They’re one of the top foods to avoid for stroke, high blood pressure and weight gain. Many of the additives have even been linked to digestive medical and headaches, so buy your meat fresh whenever you can for the healthiest choice.
Cheese is not only high in animal saturated fat, which can cause a stroke risk on its own. But processed cheese is also high in sodium, as even many natural cheeses are. Some of the cheese varieties that are lowest in fat are unfortunately the highest in sodium, such as Parmesan. If you love that cheesy taste but you want the unhealthy benefits of cheese, try sprinkling nutritional yeast on your foods, or making a cheese sauce with nutritional yeast and almond milk.
It tastes exactly like cheese, but is rich in B vitamins and potassium that can actually help fight stroke risk.
Chips are another processed food that contribute to stroke risks and one of the worst high sodium foods to eat if you’re at risk already. Chips are hard to stop eating, yet the serving size is so small to begin with, easy to eat 3-4 servings and already be over the daily allowance of sodium. Instead of chips, try almonds and carrots.
They are the perfect pairing for crunchy and sweet. Try to buy unsalted almonds though, since salted almonds are also very high in sodium. Enjoying this list so far?
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If you prefer to have a light lunch, you may have turned to soup as a healthy and filling option. But, unfortunately, the soup is usually full of sodium. One bowl can hold more than 950mg of salt inside.
To cut down on this salty culprit, read the label and choose lower sodium options. Some brands also offer low sodium versions of their soups. This will reduce you from 950mg to just 45mg per serving.
Serving a plate of ham or opting for a sandwich on a cheese sandwich may feel like You are making a healthy choice at your meal. But ingredients like ham can contain unwanted large amounts of sodium.
A small serving of ham can contain nearly 800mg of salt. That is before you consider other ingredients that you can add, such as sauces or cheese. A healthier and less salty alternative is to convert that ham to something like
shaved and grilled chicken. This option cuts your sodium intake in half and is usually only 360mg.
If you are asked to think about diet foods, the first thing to do has to come Mind is probably a salad.
Low in calories and full of nutrients, it’s hard to think of any reasons why this isn’t great for you. Even though a simple salad is perfect, the moment you add a store-bought sauce, you increase sodium content a lot. A small, two-tablespoon serving can easily pack well over 200mg of sodium. If you aren measuring your salad dressing, that can add up quickly. Before you buy a dressing, read labels carefully! And, if you want to really be sure you are cutting down your salt intake, you could always
make your own tasty dressing at home.
Bread And Croissants.
Flaky, buttery pastries such as croissants are known as fat bombs, but they also have a lot of sodium, about 400 milligram for just one. Another sodium-laden item is bagels and some larger ones contain nearly 700 milligram.
Even whole wheat bread has a fair amount of sodium at about 150 milligram a slice. It actually has nearly the same amount of sodium as a serving of potato chips, but as the salt is on the surface of the chip, easier to taste.
With bread, baked in, so that is more difficult to spot. You can avoid overeating bread and pastries.
As a guide, have no more than two slices of who lemeal bread each time.
There are lots of good things about canned vegetables. They’re rich in vitamins and nutrients, they’re easy to prepare and they last practically forever. But many canned foods are high in sodium, including soups and chili. In fact, the amount of sodium in half a cup of canned vegetables can be surprising. Sliced Carrot contains 370 mg, Chopped Kale about 330 mg, Zucchini-490 mg
Cream-type corn-365 mg and diced tomatoes, about 520 mg of sodium. Try washing canned vegetables thoroughly before eating them. This will not remove all of the sodium, but it will reduce it.
And look for labels that boast, No salt added. Ideally, eat fresh vegetables instead.
Frozen diet foods.
Frozen dinners can be very simple and easy to prepare. Although in the past they mainly consisted of steaks and country fries, there are many varieties nowadays to choose from, including frozen meals for those who want to cut back on calories.
Although these diet meals are low in carbs and fat, they are also commonly loaded with sodium and can still make you crave midnight snacking. When choosing frozen diet foods, be a label reader. Check serving sizes and servings, as your dinner can be for two people. Look for a dinner with no more than 500 to 800 mg of sodium and remember to balance it out For the remainder of the day, your sodium intake with healthy fruits and vegetables.
You probably know that the driver lunch is not your friend when it arrives to calorie and fat content.
You can also add sodium to that list. Restaurants use a lot because it is an easy way to add flavor. If you’re preparing for a drive, check your meals online before you head out. Most restaurants list nutritional information, so you can know which option is least annoying in the sodium part. No matter what, lay off the mayo, which adds 90 mg of sodium in just a tablespoon.
Think you’re picking a healthy variety? The cereal aisle holds loads of surprises when it comes to sodium.
Options that include nutritious ingredients like whole grains may also contain high amounts of salt. Wheat Chex, for one, has more than 500 milligram per cup. There are low-sodium choices, like shredded wheat, so always look at labels. Or opt for oatmeal—the traditional, steel-cut variety, not the instant, flavored packs. You can add fresh fruit as a topping to make it healthier.