8 high-sodium foods that are OK to eat
Oct 31, †Ј If a food doesn't taste salty, that doesn't mean it doesn't contain a lot of sodium. Here's how to spot the salt that's hiding in your diet. Jun 29, †Ј These foods are typically high in salt and additives that contain sodium. Processed foods include bread, pizza, cold cuts and bacon, cheese, soups, fast foods, and prepared dinners, such as pasta, meat and egg dishes.
Foodds addition, your risk for salt sensitivity increases with age 1 how to train a pug to roll over, 2. Still, average daily how to recover the deleted mails in gmail intake in the United States is 3, mg Ч much higher than the recommended upper limit.
This mainly comes from packaged and restaurant foods, rather than from overusing your salt shaker 4. Sodium is added to foods for flavor and as part of some food preservatives and additives 5. Packaged, plain, frozen shrimp commonly contains added salt for flavor, as well as sodium-rich preservatives. For example, sodium tripolyphosphate is commonly added to help minimize moisture loss during what is a credit card verification code 6.
Breaded, fried shrimp is similarly salty 78. Opt for fresh-caught ones if you can or check a health food store for frozen shrimp without additives. Canned, packaged, and restaurant-prepared soups often pack a lot of sodium, though you can find reduced-sodium options for some canned varieties.
The sodium primarily comes from salt, though some soups also contain ofods flavor additives, such as monosodium glutamate MSG. Ham is high in sodium because salt is used to cure and flavor the meat. In a recent national sampling of U. Consider using ham only as an occasional condiment in laot amounts rather than eating a full serving.
This sodium is from salt and sodium-containing additives Ч disodium phosphate and tetrasodium pyrophosphate Ч used to help thicken instant pudding. The salt in cottage cheese not only enhances flavor but also contributes to texture and functions as a preservative. Fortunately, some brands offer low-sodium versions, which means they can have no more than mg of sodium per serving according to FDA rules Some of the sodium in salad dressing comes from salt.
Additionally, some brands add sodium-containing flavor additives, such as MSG and its cousins, disodium inosinate and disodium guanylate. In a review of major brand-name foods sold in U. However, sodium ranged wgat 10Ч mg per serving across the samples of salad dressing, so if you shop carefully, you could find one low in sodium 9. An even better option is to make your own.
Try using extra virgin olive oil and vinegar. Havf you eat hzve than one slice, the sodium quickly adds up. Instead, limit yourself to one slice and complete your meal with lower-sodium foods, such as a leafy green salad with low-sodium dressing. Sandwiches are another one of the multi-ingredient dishes that account for almost half of the sodium Americans consume. The bread, processed meat, cheese, and condiments often used to make sandwiches all contribute a significant amount of sodium 4.
You can significantly cut back on sodium, by choosing unprocessed sandwich toppings, such as grilled chicken breast with sliced avocado and tomato. Packaged broths and stockswhich are used as the base for soups and stews or to flavor what foods have alot of sodium and vegetable dishes, are notoriously high in salt. Chicken and vegetable broths are similarly high in sodium 1718 Boxed potato dishes, particularly scalloped potatoes and other cheesy potatoes, pack a lot of salt.
Some also contain sodium from Alto 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 hwve 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 cheesesincluding 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 hwat 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 sourcebut salt is used heavily to preserve them and boost flavor. But be sure to check how to clean tempered glass screen protector 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 Ч also referred to as luncheon meats Ч and salami contain a lot of salt, many are also made with sodium-containing preservatives and other additives.
The sodium in whole pickles adds wuat more quickly. You may flavor sodiu with sauces either during cooking or at how to check bp on forearm 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 Ч1, 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 wnat think to check the sodium sodiium a can of plain tomato sauce or other what states have helmet laws map tomato products, but you should.
Bagels are an especially fooods 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 foodscanned 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. You typically just add water foodds browned ground beef Ч or sometimes chicken or tuna Ч then cook it on your stovetop. A much healthier and yet still quick alternative is to make your own stir-fry dish with lean meat or chicken and frozen vegetables. The ones you make from frozen or refrigerated dough may be especially high in sodium, so akot biscuits to an occasional treat 9.
This favorite comfort food is high in sodium, mainly havve to the salty cheese sauce. Current data shows that fods 2. If you want to occasionally eat macaroni and cheese, consider buying a whole grain version and dilute the dish by adding some vegetables, such as broccoli or spinach. Many frozen meals are high in sodium, some containing at foode half of your daily sodium allotment per dish.
Check the label of ssodium variety, as sodium can vary widely within a specific product line The FDA has set a limit of mg of sodium for a frozen meal to qualify as healthy. You can use this number as a reasonable sodium limit when shopping for frozen meals.
Recipes to make baked beans at home may not have any less sodium, but you can modify them to reduce the added salt 41 Turkey bacon can pack just as much sodium, so check the nutrition havve 43 For good health, you should limit your use of these processed meats Ч regardless of the sodium count. In addition, your risk of developing salt-sensitive high blood pressure increases with age. Processed meats Ч such as ham, cold cuts, jerky, hot dogs and sausage Ч are especially high in sodium.
Even plain, frozen shrimp are often treated with sodium-rich additives. Convenience foods Ч including boxed potatoes, canned soup, instant pudding, meal helpers, pizza, and frozen meals Ч what foods have alot of sodium tend to run high in sodium, as do salty snacks such as pork rinds and pretzels.
Bave manufacturers are gradually reducing the sodium in certain packaged foods, but change is happening slowly. Regardless, many of these foods are unhealthy anyway. Though vegetables are havs healthy, many people don't get enough servings each day. Here are 17 creative ways to add havw veggies to your diet.
Starting a running routine at any age needs to be done gradually. Following a structured training plan a,ot increases your mileage over several weeksЕ. Emotions get the best of everyone sometimes, but there are a whaf things you can do to take back control. Instant pudding. Cottage cheese. Vegetable juice. Salad dressing.
Broths and stocks. Boxed potato casseroles. Pork rinds. Canned vegetables. Processed cheese. Jerky sofium other dried meats. Cold cuts and salami. Hot dogs and bratwurst. Tomato sauce. Whzt and other breads. Canned meats, poultry and seafood. Boxed meal helpers. Macaroni and cheese. Frozen meals. Baked beans. Sausage, bacon and salt pork.
What are the negative side effects of a high sodium intake?
Find out how much sodium you really need, what high-sodium foods to avoid, and ways to prepare and serve foods without adding sodium. If you're like many people, you're getting far more sodium than is recommended, and that could lead to serious health problems.
You probably aren't even aware of just how much sodium is in your diet. Consider that a single teaspoon of table salt, which is a combination of sodium and chloride, has 2, milligrams mg of sodium Ч more than the daily amount recommended in the Dietary Approaches to Stop Hypertension DASH diet. And it's not just table salt you have to worry about. Many processed and prepared foods contain sodium. Your kidneys naturally balance the amount of sodium stored in your body for optimal health.
When your body sodium is low, your kidneys essentially hold on to the sodium. When body sodium is high, your kidneys excrete the excess in urine. But if for some reason your kidneys can't eliminate enough sodium, the sodium starts to build up in your blood. Because sodium attracts and holds water, your blood volume increases, which makes your heart work harder and increases pressure in your arteries.
Such diseases as congestive heart failure, cirrhosis and chronic kidney disease can make it hard for your kidneys to keep sodium levels balanced. Some people's bodies are more sensitive to the effects of sodium than are others. If you're sodium sensitive, you retain sodium more easily, leading to fluid retention and increased blood pressure. If this becomes chronic, it can lead to heart disease, stroke, kidney disease and congestive heart failure. Keep in mind that these are upper limits, and less is usually best, especially if you're sensitive to the effects of sodium.
If you aren't sure how much sodium your diet should include, talk to your doctor or dietitian. The average American gets about 3, mg of sodium a day Ч much more than is recommended. Here are the main sources of sodium in a typical diet:. Virtually all Americans can benefit from reducing the sodium in their diets.
Here are more ways you can cut back on sodium:. Taste alone may not tell you which foods are high in sodium. For example, you may not think a bagel tastes salty, but a typical 4-inch centimeter oat bran bagel has about mg of sodium, and even a slice of whole-wheat bread contains about mg of sodium.
So how can you tell which foods are high in sodium? Read food labels. The Nutrition Facts label found on most packaged and processed foods lists the amount of sodium in each serving. It also lists whether the ingredients include salt or sodium-containing compounds, such as:.
Try to avoid products with more than mg of sodium per serving. And be sure you know how many servings are in a package Ч that information is also on the Nutrition Facts label. The supermarket is full of foods labeled reduced sodium or light in sodium. But don't assume that means they're low in sodium. It's only lower in sodium compared with regular chicken noodle soup, which has more than mg of sodium in a cup. Your taste for salt is acquired, so you can learn to enjoy less.
Decrease your use of salt gradually and your taste buds will adjust. Consider using salt-free seasonings to help with the transition. After a few weeks of cutting back on salt, you probably won't miss it, and some foods may even taste too salty. Then throw away the saltshaker. As you use less salt, your preference for it diminishes, allowing you to enjoy the taste of the food itself, with heart-healthy benefits.
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Sign up now. Sodium: How to tame your salt habit Find out how much sodium you really need, what high-sodium foods to avoid, and ways to prepare and serve foods without adding sodium. By Mayo Clinic Staff. Show references DASH eating plan. National Heart, Lung, and Blood Institute. Accessed May 8, How much sodium should I eat per day? American Heart Association. Accessed May 11, Sheps SG, ed. Watch the salt. Rochester, Minn.
Get the facts: Sodium and the dietary guidelines. Centers for Disease Control and Prevention. Appel LJ. Salt intake, salt restriction, and primary essential hypertension.
Executive summary: Dietary Guidelines for Americans, Department of Health and Human Services. Sodium and food sources. Top 10 sources of sodium. Use the Nutrition Facts label to reduce your intake of sodium in your diet. Food and Drug Administration. Your guide to lowering your blood pressure with DASH. Agricultural Research Service. Get the scoop on sodium and salt.
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