Did you know that the average person consumes close to 9 grams of salt a day? This is way over the optimum amount suggested by doctors. The reason why foods high in sodium in the diet are a no-no is because they raise your blood pressure and increase the risk of having a heart attack or stroke. Not to mention how eating too many salty foods leaves you feeling bloated and unable to zip up your jeans.
Ironically, the excess sodium in your diet does not come from the salt shakers in your kitchen cabinet. According to research, over 77 percent of the salt overload comes from processed food. So if you’re looking to reduce your sodium levels, keep an eye out for these salty foods while shopping at the supermarket.
They may sound healthy because you just need to steam and eat them, but most cooked, frozen shellfish in stores is processed with salt making it a food source rich in sodium. So it’s best to buy your seafood fresh. While at it, stock up foods like salmon which has multiple health benefits and add years to your life. Crab is an excellent source of b12 and omega 3 fats but should be consumed in moderation due to its sodium content.
Cold cuts and cured meats:
Cured meats have lot of sodium. A pre-packaged serving of that salami or sausages you love can pack as much as 1000 mg of sodium. Frozen breaded chicken nuggets also contain over 600 mg of salt.
If you start your meal with a dressed salad, you could be consuming an unbelievable amount of calories even before you reach your main course. Soy sauce commonly added to East Asian cooking is a product really high in sodium. One teaspoon of Tamari (Soy only) soy sauce contains 335 mg and one teaspoon of Shoyu Soy Sauce contains 282 mg of sodium. A 2-tablespoon serving of low-fat Ranch dressing has 336 mg of sodium, while 2 tablespoons of low fat Italian dressing has 267 mg. Avoid the high sodium intake by using oil and vinegar as dressings for your salads.
While shopping for canned goods, always check the label. You will be surprised to know that one serving of canned tomato sauce can contains more than 20 percent of your salt intake for the day. Always opt for the low-sodium or no-salt-added versions to save yourself from consuming deceptively salty food.
As yummy as this salty food is, cheese is one item that needs to be consumed with restraint. Moreover, the type of cheese used also matters. Swiss cheese is a better option than American or cheddar cheese because a single slice of American and cheddar cheese has 468 mg and 100 mg of sodium respectively, while its Swiss counterpart has merely 20 mg of sodium per slice.