High Sodium Foods You Should Be Aware Of

Sodium plays an important role in the body. It is important for nerve function, fluid balance, and muscle strength. The recommended sodium intake is less than 2,300 milligrams per day which is about 1 teaspoon.

We are not aware that most of our salt intake is hidden in the foods we buy. Let’s get to know them one by one.

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Frozen Dinners

Quick and easy to prepare but are loaded with sodium. A frozen turkey and gravy has about 787 milligrams of salt.

Ready-to-Eat Cereals

Looks safe but some brands of raisin bran have as much as 360 milligrams of salt per cup. Look for brands that are low in sodium, or mix half of your favorite cereal with puffed wheat or puffed rice because they are sodium free.

Vegetable Juices

Yes they sure are healthy, but not always the smartest choice when it comes to sodium content because a cup contains 720 milligrams of sodium. Look for brands that have a low-sodium version.

Canned Vegetables

They are great substitute for fresh but are loaded with sauces, seasonings, and preservatives that add extra sodium. Choose fresh vegetables as much as possible.

Packed Deli Meats

Look at the sodium content on the label. Pork of beef salami has as much as 362 milligrams of salt. Different brands have different amounts of sodium in it.

Soups

It’s a great comfort food especially on a cold day, but some are typically loaded with a lot of salt so beware. A cup of chicken noodle soup has about 866 milligrams of salt. You can look for low-sodium ones.

Marinades and Flavorings

They are the notoriously high-sodium offenders. Here’s an alternative for soy sauce, go for vinegar and lemon juice, or try pineapple or orange juice as base for meat marinades.

Spaghetti Sauce

A half cup of spaghetti sauce contains 525 milligrams of salt and that barely coats your pasta. Go for the “no salt added” version of your favorite spaghetti sauce.

Spices

There’s some hidden sodium in your favorite spices just like canned jalapeno peppers which contains 568 milligrams of salt. It’s better to use the fresh one because sodium is used in processing canned products.

Salty Peanuts

An ounce of salted peanuts has as much as 230 milligrams of salt. It’s better to buy the unsalted variety because they are sodium-free.

You can lower your sodium intake by having better menu choices. Steamed vegetables prepared without salt is a smart choice. Fish is another, and there are low-sodium desserts that you can also enjoy like ice cream, sherbet, angel food cake and fruits. It’s always better to watch your sodium intake than to suffer later on from illnesses caused by high sodium diet. Remember that prevention is always better than cure.