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The Hidden Dangers of Sodium in Your Diet

Sodium is an essential mineral, but excessive consumption can lead to serious health issues. The good news is that you can take control of your sodium intake by being aware of the hidden sources of sodium in your diet.

The Sodium-Blood Pressure Connection

Your body needs sodium to function, but excessive sodium consumption can lead to high blood pressure, heart disease, and stroke. The recommended daily intake of sodium is 2,300 milligrams (mg) or less. Consuming more than 460 mg of sodium per serving (20 percent or more of the daily value) is considered high sodium.

The Top Sodium-Offenders

Packaged and prepared foods are the primary sources of sodium in the American diet. Here are 15 common foods that are high in sodium:

1. Canned Soup: A single cup of canned chicken noodle soup can contain 834 mg of sodium. Opt for low-sodium versions or make your own soup with low-sodium broth.
2. Cottage Cheese: A 2 percent product contains 696 mg of sodium per cup. Look for low-sodium cottage cheese or choose lower-fat options.
3. Salad Dressing: Many salad dressings contain added salt, MSG, or other sodium derivatives. Make your own dressing with vinegar and oil, and add herbs and spices for flavor.
4. Beef Jerky: A single ounce of beef jerky can contain 505 mg of sodium. Try unsalted mixed nuts, whole food-based snack bars, or dried fruit instead.
5. Deli Meat: Processed meats are high in sodium. Opt for reduced-sodium versions or choose fresh, unprocessed meats.
6. Pickles: One dill pickle spear contains 323 mg of sodium. Try quick pickling fresh cucumbers with white vinegar and water.
7. Boxed Meals: Convenience foods are often high in sodium. Make your own meals or choose lower-sodium options.
8. Frozen Meals: Frozen pizzas, for example, can contain up to 2,020 mg of sodium. Look for frozen meals with plenty of vegetables and whole grains.
9. Baked Beans: A single cup of canned baked beans can contain 1,050 mg of sodium. Make your own baked beans with herbs and spices.
10. Pretzels: A single serving of pretzel rods can contain 280 mg of sodium. Opt for unsalted pretzels or try fresh veggies and hummus instead.
11. Canned Vegetables: Choose plain frozen vegetables or rinse canned veggies to remove excess sodium.
12. Sauces and Condiments: Soy sauce, BBQ sauce, and other condiments are high in sodium. Look for lower-sodium options or make your own sauces.
13. Hot Dogs and Bratwurst: Processed meats are high in sodium. Try plant-based alternatives or choose lower-sodium options.
14. Pork Products: Sausage, bacon, and ham are all high in sodium. Opt for leaner meats and veggies instead.
15. Bagels and Bread: Many bread products contain hidden sodium. Look for lower-sodium options or make your own bread at home.

Take Control of Your Sodium Intake

By being aware of the hidden sources of sodium in your diet, you can take steps to reduce your intake and promote better health. Aim to stay below the recommended daily value of 2,300 mg of sodium by limiting high-sodium foods and making lower-sodium swaps. Your body will thank you!