The Salty Six: Common foods with a common problem

Which of your favorite foods have a high salt content? (Photo: Free Images)

______________________________________________________________________________________

By now most people have heard about salt or sodium and the negative affects it can have on our heart health, leading to high blood pressure, stroke and heart disease. The American Heart Association recommends no more than 1,500 milligrams (mg) of sodium per day. The average American consumes about 3,400mg of sodium each day. What can be even more surprising is how much sodium some of most common foods have in them before we even sit down at the table. That’s because the more than 75% of the sodium consumed comes from processed or restaurant foods. The American Heart Association put out “The Salty Six” infogram list with more details as follows:

1) Breads and rolls can add up quite quickly, one slice can have as much as 230mg sodium. Check the labels to find lower-sodium varieties.

2) Cold cuts and cured meats such as deli or pre-packaged turkey can contain about 1,050mg of sodium in a 2oz serving, or 6 thin slices.

3) A slice of pizza can contain up to 760mg of sodium. Choose extra vegetables instead of extra cheese and processed meat products to decrease the sodium in pizza.

4) Serving grilled chicken sounds like a great option. But watch out for the added sodium solutions or marinades, the sodium can really add up. Just 3 ounces of frozen chicken breast can have nearly 600mg sodium. And, chicken nuggets quickly are sodium-heavy too. Look at the labels to determine the lower sodium version and make sure that there are not any added sodium solutions.

5) Canned soup can range from 100mg to 940mg of sodium in a one cup serving. Look for lower sodium soups that taste great or make some homemade soup just the way you want it!

6) Sandwiches, since bread and processed meats were already mentioned, putting them together really can get over the top. Or if you choose a sandwich or burger from a fast food restaurant you can be well over the recommended amount for sodium.

What can you do to keep tabs on your sodium consumption?

1) Use the nutrition facts labels to choose foods with less than 300mg sodium per serving, be sure to choose lower sodium foods and be cautious about serving sizes.

2) Choose fresh foods over processed, canned or convenience items.

3) Use herbs, seasonings and salt-free blends to flavor foods.

4) Drain and rinse the liquid in canned vegetables before heating and eating to reduce the sodium content by about 40%.

5) Make special requests when eating out; ask for your dinner without added salt and the sauce on the side.

Small steps can lead to big changes. Being aware of the amount of sodium in your favorite foods and choosing some healthier options can make a big difference.