Are you trying to control your sodium intake? If so, you need to consider the hidden salt lurking in foods you don’t know about. Processed foods are high in sodium and too much salt can cause blood pressure problems and inflammation in the body.
Wouldn’t it be nice if you could control your sodium intake just by putting away the salt shaker? Unfortunately, you need to read the labels and know what you’re putting on your system. Your body needs a little salt to thrive, but consuming too much will unbalance your electrolytes.
20 foods with hidden salt
It’s time to sound the alarm about the salt hiding in your food. Since salt is a preservative, it could be the reason you don’t see a reduction in inflammation or blood pressure. Here are some high-sodium foods that you are likely to eat on a daily basis.
1. Sausages
Cold cuts are an easy way to grab a quick bite. Since most slices are low in calories, it also seems like a good choice for those on a diet. However, according to the World Health Organization, you shouldn’t eat more than 350 grams of cold cuts a week.
These meats are high in sodium, but they’ve also been found to increase your chances of getting Cancer.
2. Canned foods
Anything pickled has fewer calories and sounds like a healthy option, but it’s a whole different story when you consider the hidden salt. Salt is a preservative for these dill treats, and an average pickle has over 780 milligrams of sodium. Eating a few pickles for a snack can exceed your daily limit.
3. pizza
A slice of old-fashioned Italian pie is delicious. The only problem is the ingredients you choose. Not only does the bread and pasta sauce have hidden salt, but the pepperoni and other ingredients just add to the mix.
A traditional slice of pepperoni pizza has about 760 milligrams of sodium, nearly half of your daily intake. Since most people eat more than one serving, this meal can exceed the daily limit.
4. soup
There’s nothing better on a cold day than a bowl of chicken noodle soup. However, the average can have 940 milligrams of salt unless you buy the low-sodium version. Consequently, this does not include any cookies that you can add with it.
5. Canned vegetables
An ear of corn has about eleven milligrams of sodium. However, a can of corn has about 440 mg. The difference lies in the use of salt to preserve and prolong the shelf life of this product. The salt hidden in these vegetables is causing health problems, and most people don’t even realize the harm caused by a simple food.
6. Yogurt
Yogurt is one of the healthiest foods out there, isn’t it? Did you know that a single cup of plain yogurt has up to 170 mg of sodium? That’s supposed to be the healthy thing, but what do you think is in all those with added fruit and sweets?
7. bread
Most people are surprised to learn that a teaspoon of salt equals about 2,300 milligrams of sodium, which is the daily amount suggested by the American Heart Association. It helps to put things in perspective, considering that a slice of bread is around 200 milligrams. It’s easy to see how your drinking can get out of control very quickly.
8. Breakfast cereals
Who doesn’t love a good breakfast cereal? They’re ready to go, making breakfast easy. Unfortunately, the amount of sodium in these fast foods is remarkable. A simple bowl of cornflakes can contain over 750 mg of sodium, a hidden salt that most people wouldn’t consider. Why not try some delicious oatmeal where you can control your salt intake?
9. Roasts
There’s nothing better than a decadent piece of chocolate cake or a donut filled with whipped cream. Unfortunately, a small donut can make up a third of your daily intake. What happens if you end up with a bag of donuts or eat half a box? When you stop and consider all those little things that add up to a staggering amount of sodium, it puts things in perspective.
10. Smoked Fish
A good piece of pink salmon has excellent heart benefits, but when you consider that this fish is salt-cured, everything changes. Fresh is always best for fish like mackerel, salmon, tuna and haddock. All of these are high in sodium and not healthy for your heart.
11. pasta sauce
Pot noodle sauce has become a staple in most homes. However, when you consider 500 milligrams of sodium in a commercially packaged bottle, it doesn’t seem all that appealing. Making your sauce is a healthy alternative as you can reduce the salt and sugar content.
12. Ready-to-eat frozen meals
TV dinners rose to prominence in the 1950s. It seems like an easy way to get a healthier meal and satisfy everyone’s taste buds. Unfortunately, these convenient meals can range from 700 to 1,800 milligrams per serving.
13. French fries and crispy snacks
Next time you’re at the grocery store, why not take the time to read the labels on your favorite snacks? Once you see the hidden salt and sugars in some of these products, you might change your mind about what you buy. While you can’t escape salt and your body needs some of it, you can certainly be picky about what you eat.
14. soda
Having a cold soda is so refreshing on a hot day. While not a food item, it should be mentioned as most people don’t consider the amount of sodium in a single can. You get between 45 and 100 milligrams of sodium in a 12-ounce serving, according to Healthy Eating San Francisco. Even diet sodas have a sodium content, which most people don’t consider, concerned only with the lack of sugar and calories.
15. bacon
Bacon is a favorite breakfast food. However, it is full of salt and lard as these are used for preservation. The high level of saturated fat in this meat favorite is impressive. While a piece of bacon pairs perfectly with eggs, it can mess with cholesterol and blood pressure.
16. Packaged Sandwiches
Many people rely on prepared foods such as sandwiches for quick meals on the go, at a gas station or local grocery store. However, this tuna on rye may not be as healthy as it sounds. You already know that bread is high in sodium, but they need to preserve these sandwiches so they go from the factory to the store without a hitch.
How do they get the bread to be so fresh? Dextrose and water are pumped in to help extend shelf life. Meat is often packed with fillers like cornmeal, which will help it take up more space without costing a fortune. Have you ever noticed how bland these sandwiches are? Now you know why they taste so much like cardboard.
17. sausage
Sausage is just as bad, if not worse, than bacon. It’s full of cancer-causing carcinogens and hidden salt. It tastes fantastic on a plate with a few eggs, but if you really know what’s in it, you might want to think twice about eating it.
18. butter
Next time you need butter, choose the unsalted variety. It’s not necessary to have this added sodium in your kitchen, and it’s not mandatory. Many salt substitutes can be used to keep your heart healthy, but when you add salt to butter, you cancel out that healthy option.
19. Ice cream
Ice cream is another product that can sit on the fence. A simple half cup of vanilla only has about fifty mg of sodium. However, when you add in nuts, candy, chocolate, and all the other goodies that make it irresistible, it changes the whole treat. Ice cream could be another hidden source of salt that you don’t consider.
20. Instant Pudding
I wouldn’t consider an instant pudding high in salt as it doesn’t have a salty taste. These are the additives that give it a high sodium content. When the manufacturing company adds disodium phosphate and tetrasodium pyrophosphate to the mixture, the sodium content changes. Packaged foods must be preserved; these preservatives often increase the hidden salt content.
Final Thoughts on Hidden Salt in Food
You’re eating a lot more salt than you think, and if you have blood pressure issues or inflammation, these foods could be the cause. Some products have fooled you for a long time. It’s time to start reading labels and taking control of your health. You can cut out those salt-laden foods and live a healthier, happier life.
By Chris Butler. Article in English