Foods High in Salt (Sodium)

ARE YOU GETTING TOO MUCH SALT?

The recommended salt intake per day is, according to the American Heart Association (AHS) and the U.S. government, is between 1,500-2,300 milligrams.  But if you’re getting too much salt, don’t just ease up on the table shaker.  There are many foods high in salt.

FROZEN DINNERS

Despite the effectives of these dinners, a 5-ounce frozen turkey with gravy dinner has about 1,255 milligrams.  You may find a lighter version with less sodium, but there’s no guarantee.  It is best to read food labels as “lighter” may mean less fat only.

READY-TO-EAT CEREALS

Read labels as some raisin brands have about 210 milligrams in just one cup.  Try mixing puffed rice and wheat with your favorite cereal as puffed rice and wheat don’t have salt.  Also check for low-sodium cereals as well.

VEGETABLE JUICES

You may get 2-2.5 cups of vegetables, but they’re high in sodium.  A cup of vegetable juice cocktail has 615 milligrams of sodium.  Look around for low-sodium versions.

CANNED VEGETABLES

Canned vegetables contain preservatives, sauces, or seasonings that are loaded with extra sodium  it is best to rinse vegetables thoroughly.  Read food labels with “no salt added” or “lower sodium”.  The freezer section may give you unsalted vegetables to choice from.

PACKAGED DELI MEATS

Two slices dry salami that is made of beef or pork has 262 milligrams of sodium. 

SOUP

Eaten as comfort food on a cold, winter day, but it is usually loaded with salt.  Just one cup of chicken noodle soup has 831 milligrams of sodium.  Shop for reduced-sodium versions of your favorite soups.  Read the label carefully as one brand’s “healthy choice” option may have less sodium than the “25% Less Sodium” version.

MARINADES AND FLAVORINGS

One tablespoon of teriyaki sauce can have 879 milligrams of sodium.  One tablespoon of any other sauce can have up to 1,005 milligrams of sodium.  Even “low-sodium” soy sauce can have a lot, so go easy.  Try vinegar or lemon juice for naturally less salt.  Even orange or pineapple juices are a better option for meat marinades.

SPAGHETTI SAUCE

Just a half cup of spaghetti sauce has 577 milligrams of sodium—not enough to cover one serving of pasta.  It is best to look for “no-salt added” spaghetti sauces.

SPICING IT UP

Spices are a great way to keep salt out of your diet, but watch for hidden sodium in them.  Canned jalapeno peppers (1/4 cup, solids and liquids) have 434 milligrams of sodium.  To lower sodium, try pepper in its natural form or herbs  and salt-free spices instead.

AW, NUTS

An ounce of salted peanuts has 116 milligrams of sodium.  Try one ounce of oil-roasted, salted peanuts as they contain just 76 milligrams of sodium.  Even better, just go for the unsalted peanuts, which are almost sodium-free.

SALTY SNACKS

Hard to resist, they are obviously loaded with sodium.  Potato chips have 136 milligrams in just one ounce.  Cheese puffs—a whopping 263 milligrams per ounce, and pretzels—352 milligrams in an ounce.  Even “baked” or fat-free snacks can have a lot, so read labels to be sure.

PREPACKAGED FOODS

Rice, potatoes, and pasta are naturally low in sodium, but the “all convenient” box with the flavor packs half of your daily allowance in one serving.  Choose plain, fast-cooking rice and use your own seasonings; or microwave potatoes served with your choices of toppings.

CONDIMENTS COUNT

Even the extra condiments are loaded with sodium:

·         Ketchup:  1 tablespoon – 154 milligrams

·         Sweet relish:  1 tablespoon – 122 milligrams

·         Capers – 1 tablespoon – 202 milligrams (drained)

Use low- or sodium-free versions, even creating your own substitutions, like a cranberry relish or apple butter, naturally low sodium choices.

WATCH SERVING SIZES

When reading the label on a package, it is not for the whole bottle, but for just one serving.  Look at servings as well.

FOOD LABEL CLAIMS

Here is a cheat sheet when food labels seem confusing:

·         Sodium-free – less than 5 milligrams per serving.

·         Very low-sodium – 35 milligrams or less per serving.

·         Low-sodium – less than 140 milligrams per serving.

·         Reduced- sodium – 25% less sodium.

·         Unsalted, no salt added, or without added salt – made without salt normally used, but still has natural salt in the food itself.

WHAT’S IN A NAME?

Watch for various forms of sodium when scanning food labels for “salt”:

·         Sodium alginate

·         Sodium ascorbate

·         Sodium bicarbonate (baking soda)

·         Sodium benzoate

·         Sodium caseinate

·         Sodium chloride

·         Sodium citrate

·         Sodium hydroxide

·         Sodium saccharin

·         Sodium stearoyl lactylate

·         Na

CHECK YOUR MEDICINE CABINET

As shocking as this may seem, headache and heartburn medications have sodium carbonate or bicarbonate, so check labels on these products too.

RESTAURANT PITFALLS

When dining out, pay attention to menu choices as they may contain hidden salt.  Soups, appetizers with cheese or meat, casseroles, and rice pilaf are some to watch for.  Most restaurants will make your meal without added salt if requested.

BETTER CHOICES

Fish is a natural lower-sodium option as long as you watch how it’s seasoned.  Even steamed vegetables are a good choice when cooked without salt, and salads with the dressing on the side too.  Look for desserts like fruit, ice-cream, sherbet or angel food cake for low sodium.

DINING OUT ‘DO’S’

·         Ask the chef how the food is prepared.

·         Choose restaurants that have made-to-order meals.

·         Ask chef to make meal without sodium, then add salt-free seasoning from home or squeeze of lemon or lime.

EATING FAST FOOD

Helpful tips:

·         Lose the toppings except vegetables like lettuce and tomatoes.

·         Skip cheese, limit condiments, don’t add salt.

·         Don’t supersize—order from children’s menu for smaller portions.

·         Eat low-sodium diet rest of the day.

·         Ask for nutrition fact sheet at restaurant, or get it online before going to restaurant to help in choosing low-sodium meals.

WHO SHOULD GO LOW-SODIUM?

According to U.S. guidelines, half of Americans should limit sodium to 1,500 milligrams or less every day:

·         People 51 and older.

·         African-Americans.

·         People with high blood pressure, diabetes, or long-term kidney disease.

Watching salt intake helps blood pressure, lower risk of heart disease, stroke, kidney damage in people with high blood pressure.

TRACK YOUR SALT

Keep a log of what you eat or drink daily and look up the sodium in each item.  The average American takes in 3,592 milligrams daily, more than enough sodium recommended for good health.