High sodium foods to watch out for.
It’s common knowledge that too much sodium isn’t good for anyone, but do you know why? To make this easy to understand, most doctors will tell you that too much sodium can result in higher blood pressure. Unfortunately, this can lead to a variety of other health issues as well, which is why it’s so important to watch what you eat. How many milligrams of sodium do you have each day? Chances are it’s more than the recommended amount, even if you diligently avoid any extra salt on your meals. If you need some help avoiding high sodium foods, then take a look at the list below. It will help you avoid some of those unhealthy items that could contribute to over-using sodium.
1. Table Salt:
Although you might think of salt as a “free” seasoning because it’s not filled with calories and fats, it’s still not something you should use too much of. Believe it or not, 1 tiny teaspoon has 2,325 mg of sodium, which is well over the 1,500 mg that is recommended by the American Heart Association. Baking powder and baking soda are just as high in sodium, so try to avoid consuming those in excess as well.
2. Fast Food:
You probably know that fast food is something you should avoid not only because of the high calorie content and one of the most fattening types of food , but it’s also high in sodium. Almost everything (including the salad) has salt or seasoning on it to make it taste better. For example, one fast food burger will generally have about 780 mg of sodium or more, which is over half of what you should have in an entire day.
3. Chinese Food Takeout:
If you want to enjoy delicious Chinese food, it’s recommended to use a recipe you can make at home rather than purchasing takeout. This cuisine is notorious for having a lot of sodium in everything from the sesame chicken to the sweet and sour pork. Depending on where you order from, this could cost you up to 1,000 mg of sodium or more, per dish.
4. Snack Foods:
While you might think of salty potato chips as the worst snacks you can consume, almost all other snacks have a lot of sodium in them. Soy chips, tortilla chips, pretzels and popcorn are all packed full of at least 10% of the sodium you should have each day, and that’s just for one serving. Also, low-fat and baked snacks will have the same amount of sodium. If you want a crispy and low-calorie snack alternative, then try to bake your own kale chips with olive oil and light sea salt (or garlic salt).
5. Canned Soup:
Other high sodium foods include canned soups. Unless marked as “low sodium”, most canned soups have over 800 mg of sodium in them. This is practically all your sodium for the day, just for something you have for lunch or dinner. Make your own healthy recipe using low-sodium ingredients, or choose specially marked cans if you buy from the grocery store.
6. Pre-Made Sauces and Dressings:
When purchasing pre-made sauces and dressings, always read the labels on the back to check for the sodium content. What you see may surprise you, especially in products that are labeled “healthy”. Opt for those that are lower in sodium and you’ll still get flavor without putting your health at risk.
If you want a low calorie treat, then pickles are the perfect snack. But, be careful how many you eat, because they are extremely high in sodium. Just one pickle can have almost 800 mg of sodium, and that’s over half of what is recommended for just one day.
Who wouldn’t love a soft, fluffy bagel? While this tasty bread might be something you love for breakfast, it might be something you want to turn away when you learn it has around 460 mg of sodium. If you want something with cheese or additional spices, then the amount of sodium is only going to increase.
9. Frozen Dinners:
Although they are conveniently easy, these prepared and already seasoned frozen meals can add up to 787 mg of sodium. If you need a quick meal and easy meal, be sure to always check the sodium content on the back. Remember, low-fat on the label doesn’t mean low in sodium.
Now that you are more aware of high sodium foods, the next time you want a snack or even meal, check the labels and more importantly, cut down on the salt while cooking . By doing so you may reduce the overall amount you consume each week, and this can be very beneficial for your health! It might be difficult to get used to this change in eating at first, but it will be worth it over time. And to add one more note, remember to avoid sprinkling salt over your meals and to choose sodium-free seasonings instead. There are a lot out there, so don’t be afraid to experiment with new spices and herbs!