Reducing your salt intake isn’t always easy. Salt makes most foods taste better and can be hidden in foods in surprising amounts. Here are 15 of the saltiest foods to avoid.
15 of the saltiest foods to avoid
- Canned soups: Canned soup can be convenient, but most are extremely high in sodium. For example, canned chicken soup may contain as much as 834 mg of sodium per cup.
- Pickles: Salt is often used in the pickling process as a preservative, and store-bought pickles often contain even more salt than is necessary.
- Frozen meals: Frozen foods, from frozen pizza to boxed meals, are often packed with salt as part of processing.
- Instant noodles: Instant noodles are easy to prepare and inexpensive. However, they contain tons of sodium, not even including the contents of the flavor packet.
- Processed meat: Unprocessed meat itself contains high amounts of sodium, and processed meat contains even more.
- Cheese: Although dairy products can be a healthy source of calcium and vitamin D, some products such as cheese can be very high in sodium.
- Pizza: Pizza, with its combination of cheese, sauce, and meats, typically contain tons of sodium even in a single slice.
- Seafood: Some processed seafood such as shellfish contain a high amount of salt.
- Vegetable juice: Commercially available vegetable juices such as tomato juice can be high in salt content. Read nutrition labels carefully.
- Pre-cut vegetables: Pre-cut vegetables are often processed with salt as a means of preservative. Adding additional salt when cooking can further increase the sodium content.
- Sauces: Sauces are often very high in sodium, as they pack a flavorful punch while also being shelf-stable.
- Chips: Chips are not only high in salt but also high in trans fats and unhealthy oils.
- Cookies: Salt is often hidden inside baked goods like cookies, since the salt balances the sweetness.
- Breads: Bread, rolls, and bagels can contain surprising amounts of salt, especially if they are flavored varieties.
- Cereal: Sugary cereals like corn flakes are often made with a hefty amount of salt.
What are the risks of eating too much sodium?
Your body requires a certain amount of sodium to function properly, maintaining fluid and electrolyte balance as well as regulating blood pressure. Most people require only 500 mg of sodium a day. However, most people also consume much more than the recommended amount.
Excess sodium in the blood causes water retention and increases the amount of fluid surrounding your cells. This means more work for the heart and more pressure on blood vessels. In the long run, the extra work and pressure on these vessels causes them to stiffen, increasing the risk of high blood pressure, heart attack, and stroke.
Health Solutions From Our Sponsors
Top What Are the Top 15 Saltiest Foods Related Articles
Diet and Weight Management: Signs You're Eating Too Much SaltLearn about the telltale signs of too much salt in your body, and how you can keep your sodium levels in check.
Diet and Nutrition: Healthiest Salty SnacksChips may be your go-to salty snack, but there are plenty of healthier and just as tasty options.
Food Cravings SlidesLearn which food cravings can wreck your diet. Whether your craving something creamy or crunchy, sweet or salty, food cravings are a risk to your waistline. Learn to make better food choices for your health.
Healthy Living and Disease PreventionThe importance of a healthy lifestyle in disease prevention is widely understood and most people know that lifestyle changes and choices can be critical to good health. Learn about healthy behaviors that constitute healthy living.
Heart Attack PreventionHeart disease and heart attacks can be prevented by leading a healthy lifestyle with diet, exercise, and stress management. Symptoms of heart attack in men and women include chest discomfort and pain in the shoulder, neck, jaw, stomach, or back.
High Blood Pressure (Hypertension)
High blood pressure (hypertension) is a disease in which pressure within the arteries of the body is elevated. About 75 million people in the US have hypertension (1 in 3 adults), and only half of them are able to manage it. Many people do not know that they have high blood pressure because it often has no has no warning signs or symptoms.
Systolic and diastolic are the two readings in which blood pressure is measured. The American College of Cardiology released new guidelines for high blood pressure in 2017. The guidelines now state that blood normal blood pressure is 120/80 mmHg. If either one of those numbers is higher, you have high blood pressure.
The American Academy of Cardiology defines high blood pressure slightly differently. The AAC considers 130/80 mm Hg. or greater (either number) stage 1 hypertension. Stage 2 hypertension is considered 140/90 mm Hg. or greater.
If you have high blood pressure you are at risk of developing life threatening diseases like stroke and heart attack.
REFERENCE: CDC. High Blood Pressure. Updated: Nov 13, 2017.
Things to Know About High Blood Pressure TreatmentHigh blood pressure (hypertension) means high pressure (tension) in the arteries. Treatment for high blood pressure include lifestyle modifications (alcohol, smoking, coffee, salt, diet, exercise), drugs and medications such as ACE inhibitors, angiotensin receptor blockers, beta blockers, diuretics, calcium channel blockers (CCBs), alpha blockers, clonidine, minoxidil, and Exforge.
Salt & Low Sodium Diet QuizDo you love salt? Take the online Salt Quiz to get the facts about dietary salts and sodium in fruits, vegetables, processed foods, snacks and soups!
Salt Shockers SlideshowSalty Foods can be everywhere. So how can you maintain a low-sodium diet and beware of the risks of high blood pressure which can lead to heart attack and stroke? Discover where high-sodium foods hide on supermarket shelves and restaurant menus. Learn to replace high-salt foods with better choices.
Salty Snacks: 19 Healthy Options to Satisfy Your Salt CravingsHow can you satisfy your need to eat salt and stay healthy? These snacks may help to do the trick.
What Foods Can I Eat for a Low Sodium Diet?Sodium, or salt, is an electrolyte your body needs to function properly. Foods you can eat on a low-sodium diet include fruits, vegetables, grains, meat, low-sodium dairy, and low-salt seasonings and sauces.
What Can I Eat To Lower My Blood Pressure Immediately?Learn what you can eat to lower your blood pressure to a more healthy level and help you manage hypertension.