foods disguised as "healthy" loaded with sodium

Aug 29 , 2021

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Reinaldo Garcia

foods disguised as "healthy" loaded with sodium


We all want to live longer and better, based on this it is well known that one of the main aspects is taking care of the health of the heart. Unfortunately the average person ingests 3,400 milligrams of sodium a day. Without a doubt, it is an amount well above the recommended limit and is considered one of the worst habits for cardiovascular health. It is also a direct cause of hypertension and other health problems.

The 2015-2020 Dietary Guidelines recommend that healthy adults limit their sodium intake to less than 2,300 milligrams per day. However, experts recommend that it be even lower: no more than 1,500 milligrams a day, especially in people with hypertension or heart problems. High sodium intake is associated with numerous additional negative effects, as it increases the risk of: bloating and water retention, heart failure, high blood pressure, osteoporosis, headaches, stomach cancer, kidney disease, and obesity.

Fortunately, controlling sodium intake in the daily diet is feasible and sustainable. The secret is to become aware of the high salt content that some of the everyday consumer products tend to have. It is also just as important to cook at home, avoid the consumption of ultra-processed foods, red meat, cold cuts and fast foods. Based on this, we set about compiling some of the common foods with the highest salt content.

1. Pasta sauce
The offer of commercial pasta sauces is extensive and unfortunately, most of them stand out for their high salt and sugar content.

2. Ham
In general, sausages and the wide range of processed meats stand out for their high sodium content. In particular, the ham is striking, it is one of the richest variants in sodium since they use salt to cure and flavor the meat.

3. Dried meat
Dried meat is a product that has caused a lot of controversy, some nutrition trends recommend it as a snack rich in protein and that benefits weight loss. However, they often forget its impressive salt content.

4. Cottage cheese
Cottage cheese has been positioned as one of the most recommended dairy products to lose weight and increase the consumption of healthy proteins. It is also a good source of calcium, it is light and low in calories, however it is also relatively high in salt.

5. Soy sauce
The fermentation process to create soy sauce requires a lot of salt. It is well known that it is one of the most used condiments in oriental cuisine and the infallible companion of sushi, however it is very important to consume it occasionally and in moderation.

6. Pickles
It is no secret to say that the process to make pickles requires a significant amount of salt. Finally, pickling is a way of preserving food in a brine solution, typically composed of vinegar, salt and seasonings, these acidic and brackish liquids are resistant to bacterial growth, which preserves the flavor and quality of fresh food submerged in the solution

7. Sausages
Unfortunately, this iconic American staple is one of the biggest sodium offenders.

Taking into account these data you can take measures so that your kitchen is rich and healthy, it is important to highlight that before any change in your diet consult your trusted doctor

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