Foods High in Sodium
Foods high in sodium need to be avoided, even though sodium is an essential nutrient required by the body for maintaining levels of fluids and for providing channels of nerve signaling.
Sodium controls fluid balance and maintains blood volume and blood pressure.Deficiency of sodium is rare, however, can occur in people after excessive vomiting or diarrhea, in athletes who intake excessive amounts of water, or in people who regularly fast on juice and water.
Over-consumption of sodium is far more common with the availability of foods high in sodium and can lead to weight gain and high blood pressure which in turn leads to an increased risk of heart attack and stroke. In addition to high blood pressure and increased risk of heart disease, a diet high in salt coupled with a sedentary lifestyle can also lead to cognitive decline in older adults, a new study of University of Toronto shows.
A diet high in sodium may cause fluid retention, resulting in swelling of the legs and feet. Water may also collect around the lungs and lead to shortness of breath.
The average American eats five or more teaspoons of salt each day. This is about 20 times as much as the body needs. The current recommended daily allowance for sodium is 2400mg, however, the American Heart Association recommends that people with high blood pressure eat less than 1500mg per day, or less than 3/4 of a table spoon of salt. Since sodium is required by all life to exist, it is naturally found in all foods and rarely does salt ever need to be added.
Guidelines for Cutting down the Amount of Salt:
Majority of the salt we eat is already in everyday foods such as bread, breakfast cereal and ready meals as a lot is added during processing and preparation. You don’t have to add salt to food!
Many foods that do not taste salty may still be foods high in sodium, which can be hidden in large amounts in canned, processed and convenience foods, as well as in many foods that are served at fast food restaurants.
Cutting back on added salt is only a small part of the solution. To really cut down, you need to become aware of the salt that is already in the everyday foods you buy, and choose lower salt options.
Fortunately, nutrition labels on food packaging now make this a lot easier. Most pre-packed foods have a nutrition label on the pack or side of the packaging. Many foods also display information on the salt content on the front of the packaging.
As a rule, aim for foods that have a low or medium salt content. Look at the figure for salt per 100g and aim for foods with low or medium salt content: High is more than 1.5g salt per 100g (or 0.6g sodium). Low is 0.3g salt or less per 100g (or 0.1g sodium). If the amount of salt per 100g is in between 0.3g and 1.5g, that is a medium level of salt.
Salt and Sodium:
Salt is also called sodium chloride and food labels tend to give the figure for sodium more often than salt. But it is not so hard to work out how much salt you are eating: Salt = sodium x 2.5
Steps to Take to Ensure Low Sodium Eating:
Avoiding foods high in sodium such as canned and pickled foods, choosinglow sodium cheeses, and substituting herbs and other spices in place of salt.
Many salt-free or reduced-salt products are available. You may choose low-sodium products to replace foods which are not allowed.
Be creative and season your food with spices, herbs, lemons, oranges, wine and Tabasco sauce. Move the salt shaker off the table.
Read ingredient labels to identify foods high in sodium. High-sodium food additives include salt, baking powder, brine or other items that say “sodium,” such as monosodium glutamate (MSG).
Eat more home-cooked meals. Foods cooked from scratch are naturally lower in sodium, since you are in control of how much salt is added.
Avoid softened water for cooking and drinking since it contains added salt.
Avoid medications that contain sodium, such as alka seltzer and bromo seltzer.
Try using a small glass of wine to add flavour to your food instead of high salt stock cubes.
If you find it hard to cut down on salt, do it gradually. Your taste will gradually change. Instead of salt, to add flavor to your food: Try using herbs, fresh or dried, such as basil, chives, lemon grass, rosemary, thyme, marjoram, oregano or coriander, spices such as pepper, chilli, ginger, turmeric and cinnamon, Balsamic vinegar, lemon juice and lime juice, zest from citrus fruits.
In the USA there are other mineral salts like AlsoSalt and Nu-Salt that contain no sodium at all and they are good substitutes for people wanting to reduce their salt intakes. But those that take medications to reduce blood pressure and those with kidney problems should not use mineral salt without medical advice.
Foods High in Sodium:
• Anchovies
• Baked goods including doughnuts, pies, pastries, cakes, cookies, muffins and biscuits.
• Bottled salad dressings
• Bouillion cubes, gravy granules and powdered broths
• Breakfast cereals
• Buttermilk, cottage cheese and most other cheeses
• Canned beans including kidney and garbanzo
• Croutons
• Instant cocoa mixes
• Milk based drinks
• Most Asian foods unless prepared without added sauces containing salt or sodium products (teriyaki and soy sauce)
• Most canned foods- including tuna, salmon, chicken, prawns, lobsters
• Most Mexican foods including tacos, enchiladas, burritos and tamales
• Nuts- salted and dry roasted
• Olives
• Packaged mixes, such as scalloped or au gratin potatoes, frozen hash browns and tater tots
• Pickled foods
• Pizzas
• Prepackaged, processed mixes for potatoes, rice, pasta and stuffing
• Yeast extract spread- Marmite and Vegemite
• Salami, bacon, and cured meats
• Sun dried tomatoes
• Snack foods- Pretzels, crackers, chips, cheese puffs, and popcorn
• Saltwater crab
• Soups- canned or packaged
• Tomato ketchup and mayonnaise
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