High sodium foods can increase salt intake, which negatively impacts overall well-being.
Many people consume far more than the recommended daily limit of salt, which increases chances of getting salt-sensitive hypertension with age. There are several high sodium foods that you consume on a daily basis and might not be aware of the same.
In this article, we have curated a list of common high sodium foods you should avoid along with the reasons why sodium is bad for health.
Food Naturally High in Sodium
Here's a list of high sodium foods that you should avoid to reduce salt intake in your diet:
#1 Breakfast Cereals
Breakfast cereals are high sodium foods that increase salt intake, especially if you consume a larger portion size than recommended. These are hidden sources of sodium which we unknowingly incorporate in daily life.
#2 Canned Vegetables and Soups
Canned vegetables are also one of high sodium foods that contain high amounts of salt.
That's why it's recommended to opt for fresh and frozen vegetables in your diet. Studies have shown that washing and draining canned vegetables also help in significantly reducing the salt level. Instant, canned, and packaged soups also include a high salt content.
#3 Frozen Meals
Frozen meals are very high in sodium content and should definitely be avoided. For instance, one slice of frozen pizza can have up to 750 mg of salt. That will not only leave you bloated but also cause high blood pressure.
#4 Cheese and Dairy Products
The presence of salt in cheese varies according to the brand and type of cheese. The cheese, which is high in salt content, includes imported blue cheese, cheddar cheese, and halloumi.
For instance, cottage cheese is high in sodium content, which helps increase its shelf life while making your food better. Therefore, it's unlikely that you will find a toned down version of cottage cheese in terms of sodium.
Even other dairy products like salted butter, cheese sauce, spreads, and cottage cheese are high in salt content. Therefore, you should be wary of cheese and dairy products, as they are unknown sodium bombs.
Is Too Much Sodium Bad for You?
Sodium is one of the crucial nutrients without which the body cannot properly function. However, excessive sodium can have a negative impact on its regular functioning. That's why a balanced diet consisting of sodium is important. Too much or too little of sodium intake is risky.
Too much of sodium can increase blood pressure, which is a leading contributing factor for heart stroke and disease. Too much sodium can place strain on the heart, which increases risk of renal disease, stomach cancer, osteoporosis, and heart failure.
When it comes to hypernatremia (high sodium in the body), you might also experience thirst and dehydration. Its symptoms include lack of energy, disorientation, muscle twitching, and intense exhaustion.
How Can You Reduce Foods High in Salt from Diet?
The best way to reduce salt intake is by limiting the high sodium foods from your diet. Other measures you can take to lower salt intake are decreasing portion size when you have junk or processed foods, opting for fresh fish and meat at home, and choosing frozen and fresh vegetables.
You can also opt for the DASH diet, which is a balanced and flexible eating plan that will help in lowering your blood pressure.
High sodium foods can cause several problems, including straining the heart, increasing blood pressure, and causing salt-sensitive hypertension. That's why it's recommended to avoid packaged and processed foods along with limiting restaurant meals to reduce salt intake. The solution is: opt for low sodium foods.