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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. You typically just add water and browned ground beef — or sometimes chicken or tuna — 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 limit biscuits to an occasional treat 9.
This favorite comfort food is high in sodium, mainly due to the salty cheese sauce. Current data shows that a 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 least half of your daily sodium allotment per dish. Check the label of each 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 label 43 , For good health, you should limit your use of these processed meats — regardless of the sodium count.
In addition, your risk of developing salt-sensitive high blood pressure increases with age. Processed meats — such as ham, cold cuts, jerky, hot dogs and sausage — are especially high in sodium.
Even plain, frozen shrimp are often treated with sodium-rich additives. Convenience foods — including boxed potatoes, canned soup, instant pudding, meal helpers, pizza, and frozen meals — also tend to run high in sodium, as do salty snacks such as pork rinds and pretzels. Or try liquid aminos , which have a similar flavor. Pork rinds are having a renaissance with the popularity of the keto diet and other low-carb, high fat diets.
But they're also loaded with sodium. How to reduce your sodium intake: Stick with plain pork rinds, as the flavored versions are more likely to have more sodium. How to reduce your sodium intake: Unfortunately there's not much you can do to lower the sodium content of pickles.
So just limit to one to two spears per day [if you're watching your sodium intake]," says Auslander Moreno. There are many fun ideas for how to eat cottage cheese , but they may not be worth looking into if you need to lower your sodium intake. Cottage cheese is one of the foods high in sodium because "salt enhances the flavor and contributes to the texture [of the curdled dairy product]," says West Passerrello. How to reduce your sodium intake: "Swap for Greek yogurt a few times each week or do half yogurt and half cottage cheese," says Wolfe.
It's no secret that pretzels are high in sodium—they're visibly sprinkled with them. Not to mention, there's also sodium within their batter. Another tip: mix your serving of pretzels with half unsalted pretzels. How to reduce your sodium intake: A lot of canned soups do have healthy ingredients, like legumes and veggies, but without salt they would taste rather bland and not last as long.
Or, factor the canned sodium whammy into your whole day's sodium intake; it's not that big of a deal if the rest of your day is low sodium," says Auslander Moreno. Or look for 'reduced sodium' options. Many are simple and come together quickly. Pudding is, of course, a sweet dessert, so why is instant pudding one of the foods high in sodium? Because this kind of pudding is meant to live on a shelf, it's packed with sodium and sodium-containing preservatives, like disodium phosphate and tetrasodium pyrophosphate.
How to reduce your sodium intake: Try using a mix that isn't "instant. How to reduce your sodium intake: Look for "low sodium" options. Or skip them all together. While you can get it canned or bottled, this stuff might seem healthy because it has "vegetable" right in the name. But if you take a look at the sodium content, you might be sorely mistaken. How to reduce your sodium intake: Go with a low sodium version of your favorite brand. Or whip up your own at home. How to reduce your sodium intake: Check the labels on fresh and frozen poultry.
Along with sodium, most packaged desserts are also packed with sugar and even hydrogenated oils," says Michalczyk. How to reduce your sodium intake: Make your own healthy desserts at home, or read the label to find the lowest salt option. Find your perfect test. The mineral sodium is involved in countless functions and processes in the human body, thereby making it key for supporting life. It regulates water balance, blood pressure, overall performance capacity, concentration, and especially cogitation, which is our ability to have deep thought.
Our brain and nerves are additionally dependent on our supply of sodium and require it for stimuli communication as much as for regulating physiological processes. Daily requirements for this mineral depend on a variety of factors including age , level of stress physical or otherwise , and amount of sodium excretion.
According to the Institute of Medicine IOM at the National Academies, the adequate intake levels for daily requirement are as follows:. However, it is important to remember that these are all average guidelines. Those of us who are heavily engaged in sports or sweat a lot through physical labor, heat, or through sickness have an increased need for sodium, as a lot of it is excreted from our skin in the sweat.
Even if you strive to adhere to the recommendations from the IOM, it is recommended to get your sodium levels checked regularly and either increase intake of foods rich in sodium or avoid intake as such, whichever is more applicable for you. The chemical form of salt, NaCl, already shows that it is an elementary source of sodium.
As many meals and dishes are or come salted, a sodium deficiency tends to therefore be rather rare. Famous types of sliced cheese include cheddar, gouda, colby jack, swiss, and others.
They all contain nominal amounts of sodium. Rice has some amounts of sodium naturally. This can also be relevant when it comes to our daily intake. There tends to be more sodium in foods rather than too little. This means that it our sodium supply is usually easily covered by just the foods we eat as part of our diets. Indeed, having an too much sodium at least statistically is a greater problem.
Without sodium, our bodies sustain heavy damages, as this mineral is involved in countless bodily functions. As previously mentioned, sodium-rich foods are indispensable for properly functioning muscles. Those who play a lot of sports and wind up drinking and sweating a lot have considerably higher requirements for sodium. This is also due to larger amounts of sodium getting used up, and also due to how large amounts of this mineral get excreted from our bodies through sweating and urination.
Sufficient amounts of sodium need to be available for our bodies to maintain good nerve and brain health. Stimuli communication is not only affected by this, but also general things like concentration and overall thought capacity can profit from getting ideal amounts of sodium.
The excretion of sodium via our kidneys is coupled with the excretion of calcium. To put it plainly: if your drink a lot or take in too much sodium in your diet, then every time you visit the toilet you are also losing large amounts of calcium. At the same time, these two minerals are actually interdependent in other areas, for example when it comes to muscle control.
Sodium thereby has an influential effect in the intake of calcium. An inadequate supply of sodium can be involved in low blood pressure and even sudden feelings of faintness. On the other hand, too much of this mineral can result in high blood pressure. A personalized intake and consistent levels will help keep blood pressure levels healthy and constant. Too little sodium also means that too little water remains in our bodies.
Many bodily processes then only function to a limited extent. Metabolic by-products and toxins are then not able to be efficiently flushed out and excreted.
This implies that sodium controls and regulates water balance, which is also scientifically proven.
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