Only a small number of foods account for the majority of sodium consumed in the United States, and examples include:. Most restaurant foods are high in sodium.
This includes both fast food chains and fine dining options. Before you go out to eat, check to see if the restaurant has nutrition information posted on their website. Or, at the restaurant, ask your server about lower salt options. Plus, ask for sauces and salad dressings on the side. That way you can use less of those high salt items.
The best way to learn how much sodium is in particular foods is by reading the Nutrition Facts label:. Have you noticed any changes to the Nutrition Facts labels?
Learn more about the new labels by visiting the FDA website. Even if you take medicine for high blood pressure, you need to watch how much sodium you eat. Need help developing a low-sodium eating plan? This is partly because processed cheese is made with the help of emulsifying salts, such as sodium phosphate, at high temperatures, which makes a consistent, smooth product The portability of jerky and other dried meats makes them a convenient protein source , but salt is used heavily to preserve them and boost flavor.
But be sure to check the label 7. Tortillas contain ample sodium, mainly from salt and leavening agents, such as baking soda or baking powder. If you like tortillas, opt for whole grain and consider how the sodium count fits into your daily allowance.
Not only do cold cuts — also referred to as luncheon meats — and salami contain a lot of salt, many are also made with sodium-containing preservatives and other additives. The sodium in whole pickles adds up more quickly. You may flavor foods with sauces either during cooking or at the table, but some of that flavor comes from salt.
You can find reduced-sodium versions of some sauces, including soy sauce, or make your own to keep levels low. In a recent sampling of U. However, sodium ranged from —1, mg in the sampling of these processed meats, which suggests that if you read labels carefully, you may find lower-sodium options 9. Still, processed meats are best saved for an occasional treat rather than everyday fare.
The World Health Organization WHO cautions that eating processed meats increases your risk for certain cancers 34 , You may not think to check the sodium in a can of plain tomato sauce or other canned tomato products, but you should. Bagels are an especially big sodium contributor, as they tend to run large in size. Choosing smaller portions of bread will help you cut back on sodium, and opting for whole grain versions is healthier. Like other canned foods , canned meats are higher in sodium than their fresh counterparts, though some manufacturers may be gradually reducing sodium.
Pass these up for lower-sodium canned options or buy fresh 9. Boxed meal helpers contain pasta or another starch along with powdered sauce and seasonings. You typically just add water and browned ground beef — or sometimes chicken or tuna — then cook it on your stovetop. A much healthier and yet still quick alternative is to make your own stir-fry dish with lean meat or chicken and frozen vegetables.
The ones you make from frozen or refrigerated dough may be especially high in sodium, so limit biscuits to an occasional treat 9. This favorite comfort food is high in sodium, mainly due to the salty cheese sauce. Current data shows that a 2. If you want to occasionally eat macaroni and cheese, consider buying a whole grain version and dilute the dish by adding some vegetables, such as broccoli or spinach. Many frozen meals are high in sodium, some containing at least half of your daily sodium allotment per dish.
Check the label of each variety, as sodium can vary widely within a specific product line The FDA has set a limit of mg of sodium for a frozen meal to qualify as healthy. You can use this number as a reasonable sodium limit when shopping for frozen meals. Recipes to make baked beans at home may not have any less sodium, but you can modify them to reduce the added salt 41 , Turkey bacon can pack just as much sodium, so check the nutrition label 43 , For good health, you should limit your use of these processed meats — regardless of the sodium count.
In addition, your risk of developing salt-sensitive high blood pressure increases with age. Processed meats — such as ham, cold cuts, jerky, hot dogs and sausage — are especially high in sodium. Even plain, frozen shrimp are often treated with sodium-rich additives. The average American eats five or more teaspoons of salt each day. This is about 20 times as much as the body needs.
Sodium is found naturally in foods, but a lot of it is added during processing and preparation. Many foods that do not taste salty may still be high in sodium. Large amounts of sodium can be hidden in canned, processed and convenience foods. And sodium can be found in many foods that are served at fast food restaurants.
Sodium controls fluid balance in our bodies and maintains blood volume and blood pressure. Eating too much sodium may raise blood pressure and cause fluid retention, which could lead to swelling of the legs and feet or other health issues.
When limiting sodium in your diet, a common target is to eat less than 2, milligrams of sodium per day. Continue reading. UCSF Health medical specialists have reviewed this information. It is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider.
We encourage you to discuss any questions or concerns you may have with your provider. Use these tables to check the cholesterol and fat content of the foods you eat.
This will help you keep track of your daily cholesterol intake. Check out these guidelines for a low cholesterol, low saturated fat diet including how to choose meats, dairy, fruits and vegetables and more. Fast food is easy and tasty, but it is often high in calories, fat and sodium.
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