Finding Foods Highest in Sodium
Why are health experts so concerned about sodium (salt)? Because decreasing your salt intake can lower your risk for heart attack, heart failure, stroke, and kidney disease. Consuming too much salt is also associated with high blood pressure and lower bone density.
The American Heart Association recommends that adults limit their salt intake to 2,300 milligrams (mg) per day, the equivalent of about one teaspoon of table salt. If you already have high blood pressure, kidney problems, or other health concerns, your doctor may recommend limiting your salt intake even further. Recent research estimates that most Americans consume between 3,400 mg and 4,000 mg of sodium per day.
However, don’t eliminate sodium completely; it is necessary for many functions in the body, and research indicates that overly restricting sodium intake is not healthy.
Sources of Sodium
A recent study found that only 5 percent of the sodium we consume is from the salt shaker at the dinner table. Restaurant meals and store-bought processed or packaged items contribute 71 percent of our average daily sodium intake.
“High-sodium foods from the grocery store include canned goods such as beans, soups, and meat, breads, crackers, condiments, processed meats, and frozen convenience meals,” says Jenna Rosenfeld, MS, RD, CDN, CNSC, a dietitian at Weill Cornell.
Other processed foods that are often high in sodium include bread crumbs, stuffing mixes, biscuit mix (any mix that contains a leavening agent—baking powder or baking soda), cinnamon rolls, muffins, pie crust, cakes, cookies, frozen waffles, and breakfast sandwiches.
Fast-food and restaurant meals are also a major source of sodium. “In comparison to home cooking, restaurant meals often use more high-sodium ingredients, including sauces, dressings, and toppings such as bacon bits, croutons, and cheese,” explains Rosenfeld. Sodium not only adds extra flavor, it also acts as a preservative that extends the shelf life of processed foods.
Reduce Sodium Intake
“The easiest way to reduce your sodium intake is by replacing highly processed foods with fresh foods. For example, instead of eating canned soup, make your own bean or vegetable soups,” says Rosenfeld. “If buying packaged products, always make sure to read nutrition labels. When comparison shopping, the sodium content can vary greatly between different brands and flavors.”
Look for products labeled “low sodium,” as these foods will have less than 140 mg of sodium per serving. However, watch out for “reduced sodium” labels—this means only that the company has reduced the sodium content 25 percent from the original amount. For example, if the original product contains 1,000 mg of sodium, the “reduced sodium” version may still contain 750 mg of sodium—
a very high amount.
In summary, preparing your own meals and eating fresh or minimally processed foods makes it more likely that your sodium intake will be moderate.
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