Your diet might be piled high with salt without you even picking up the saltshaker.
There’s no denying it-Americans love salty foods.
Why Does Watching Your Sodium Intake Matter?
Too much sodium can put you at risk for high blood pressure, stroke and heart disease.
While 2,300 mg/day of sodium may seem generous, the numbers add up quickly.
For instance, take a typical turkey sandwich, a standard lunch for many.
A slice of bread contains approximately 150 mg sodium, but for a sandwich you’ll need two slices.
Then just two ounces of sliced deli turkey can contain about 400 mg of sodium or more.
That doesn’t leave much room for sodium in breakfast, dinner, drinks or snacks.
Here are some major culprits from each of the main food groups.
Skip the deli meats if possible, or look for low-sodium varieties of lunch meat.
Don’t be shy at the grocery store-feel free to ask store employees for the lower-sodium options.
(This also goes for nut butters.)
But if time doesn’t allow for that, canned beans are not out of the question.
Just be sure to buy low-sodium varieties, then drain and rinse them thoroughly before cooking or eating.
Nevertheless, many bread products are packed with sodium.
To keep sodium in check, look for lower-sodium versions of breads and cereals, and watch portion sizes.
Cook rice and pasta from scratch instead of using mixes, and avoid using salt when boiling.
Better yet, opt for nutrient-dense whole grains like quinoa or farro instead.
When eating out, avoid dishes that involve breading, and skip the breadbasket entirely.
Dried fruit is also good low-sodium fruit option, just be wary of added sugars.
Get creative and experiment.
