Few High-Sodium Foods to Be Mindful of in Your Daily Diet

Sodium is an essential mineral that helps regulate fluid balance, blood pressure, and nerve and muscle function in the body. However, consuming too much sodium can have negative effects on your health, such as increasing your risk of high blood pressure, heart disease, stroke, kidney disease, and osteoporosis. The American Heart Association recommends limiting your sodium intake to no more than 2,300 milligrams (mg) per day, and ideally to 1,500 mg per day for most adults. However, the average American consumes about 3,400 mg of sodium per day, which is far more than the recommended amount.

One of the main sources of sodium in the diet is processed and packaged foods, which often contain high amounts of salt and other sodium-containing additives to enhance flavor, texture, and shelf life. Therefore, it is important to read the nutrition labels and ingredient lists of the foods you buy and choose lower-sodium options whenever possible. You can also reduce your sodium intake by cooking more meals at home using fresh or frozen ingredients, herbs, spices, vinegar, lemon juice, or other salt-free seasonings.

To help you identify some of the high-sodium foods that you may want to limit or avoid in your daily diet, here are 5 common examples:

1. Bread and baked goods: 

Bread and other baked goods, such as muffins, bagels, croissants, and pastries, may not taste salty, but they can contain a significant amount of sodium. One slice of bread can have anywhere from 80 to 230 mg of sodium, depending on the type and brand. A large bagel can have up to 600 mg of sodium, while a croissant can have up to 330 mg. To lower your sodium intake, opt for whole-grain breads and baked goods that have less than 150 mg of sodium per serving, and limit your portion sizes.

2. Cheese: 

Cheese is a good source of protein, calcium, and other nutrients, but it can also be high in sodium. The sodium content of cheese varies depending on the type, processing method, and brand. For example, one ounce of cheddar cheese can have about 180 mg of sodium, while one ounce of feta cheese can have about 260 mg. Some cheeses, such as cottage cheese, cream cheese, and processed cheese, can have even more sodium. To reduce your sodium intake, choose natural cheeses that have less than 200 mg of sodium per ounce, and use them sparingly as a flavor enhancer rather than a main ingredient.

3. Canned soups and broths: 

Canned soups and broths are convenient and comforting, but they can also be loaded with sodium. One cup of canned chicken noodle soup can have up to 940 mg of sodium, while one cup of canned beef broth can have up to 860 mg. Even reduced-sodium or low-sodium varieties can have more than 400 mg of sodium per cup. To lower your sodium intake, make your own soups and broths at home using low-sodium or sodium-free stock, water, fresh or dried herbs, and vegetables. You can also dilute canned soups and broths with water or milk to reduce the sodium concentration.

4. Plant-based meats and sausages: 

Plant-based meats and sausages are popular alternatives for vegetarians and vegans, but they can also be high in sodium. One ounce of plant-based ham can have about 300 mg of sodium, while one ounce of plant-based salami can have about 350 mg. A typical plant-based hot dog can have up to 450 mg of sodium, not including the bun and condiments. To reduce your sodium intake, choose low-sodium or sodium-free plant-based meats and sausages, and limit your portion sizes. You can also replace them with tofu, tempeh, seitan, beans, lentils, or nuts, which are lower in sodium and higher in protein and fiber.

5. Pizza: 

Pizza is a favorite food for many people, but it can also be a major source of sodium. One slice of cheese pizza can have about 640 mg of sodium, while one slice of vegetable pizza can have about 620 mg. The sodium content of pizza can vary depending on the crust, cheese, sauce, toppings, and size. To lower your sodium intake, opt for thin-crust pizza with less cheese and more vegetables, and limit your number of slices. You can also make your own pizza at home using whole-wheat dough, low-sodium or homemade sauce, part-skim mozzarella cheese, and fresh or dried herbs.