Hidden sources of sodium Immediately after she booked me to see her on-staff dietitian as a means of cutting back on my sodium intake and to make some other dietary changes to live a bit healthier. Everybody has sodium in their diet; it's a fact of life. Instead, opt for lower-sodium, natural cheeses, such as Swiss or mozzarella. A large, 140-gram slice of store-bought, frozen pizza averages 765 mg of sodium, or 33% of the RDI. To make matters worse, these tasty items have quite a bit of added refined sugar as well. In another recent analysis, canned chicken or turkey had 212–425 mg of sodium per 3-ounce (85-gram) serving, which is 9–18% of the RDI (8). Consider using ham only as an occasional condiment in small amounts rather than eating a full serving. Eat Smart, Move More! If you opt for barbecue flavor, a serving has 747 mg of sodium, or 32% of the RDI (22, 23). Unlike other canned beans, you can’t rinse baked beans with water to wash away some of the salt since you’d be washing away the flavorful sauce as well (40). The salt you add when cooking or at the table is only part of your total sodium intake. If you’re on a sodium-restricted diet, keep pickle portions small (31). Some manufacturers are gradually reducing the sodium in certain packaged foods, but change is happening slowly. In January 2011, the USDA announced the new 2010 Dietary Guidelines recommending that healthy adults should limit their sodium intake to 2,300 mg per day while individuals with high blood pressure should consume no more than 1,500 mg per day. However, too much of a good thing can be bad for you. The salt in cottage cheese not only enhances flavor but also contributes to texture and functions as a preservative. The same amount of salami packs even more — 1,016 mg, or 44% of the RDI (9, 31). The draft guidelines target these sources of salt with the … Yes, some, but not all, forms of glucosamine sulfate and chondroitin sulfate include sodium salt to help stabilize these compounds. Monitor how much sodium you eat daily. To control your salt intake at breakfast time, watch your portion size, and try shredded-wheat-type cereals, which are low-sodium foods. An 8-inch (55-gram) flour tortilla averages 391 mg of sodium, or 17% of the RDI. Hidden Sodium By Charlyn Fargo. To learn more about sodium reduction, read the article in the Journal of the American Medical Associationexternal icon (JAMA). If you’re following me on CaribbeanPot.com you’ll know that the past 3 years I’ve cut back on the amount of salt I use in my recipes and I try to encourage my audience to do the same. The best way to avoid hidden salt content is to cook your own meals from scratch. A 3-ounce (85-gram) serving of nonbreaded frozen shrimp may contain as much as 800 mg of sodium, 35% of the RDI. According to the American Heart Association, more than 40% of non-Hispanic Labels are not always clear about this. Objectives Sodium is the mineral that has been, mainly, linked to hypertension and cardiovascular disease. Check out these 25 hidden salt traps you can find lurking in the grocery store. Learn more about CDC’s Sodium Reduction Initiative. However, sodium ranged from 230–1,330 mg in the sampling of these processed meats, which suggests that if you read labels carefully, you may find lower-sodium options (9). This mainly comes from packaged and restaurant foods, rather than from overusing your salt shaker (4). Canned, packaged, and restaurant-prepared soups often pack a lot of sodium, though you can find reduced-sodium options for some canned varieties. Objectives Sodium is the mineral that has been, mainly, linked to hypertension and cardiovascular disease. Excess sodium can increase your blood pressure and your risk for heart disease and stroke. Draining and rinsing canned vegetables for a couple of minutes can reduce sodium content by 9–23%, depending on the vegetable. ... you may be in for a shock. Here are some hidden sources of sodium. Linking to a non-federal website does not constitute an endorsement by CDC or any of its employees of the sponsors or the information and products presented on the website. CDC is working at the national, state, and local levels to help reduce sodium in the food supply. A single 1-ounce (28-gram) dill pickle spear — the kind of pickle that might come alongside a deli sandwich — has around 241 mg of sodium, or 10% of the RDI (31). Processed cheeses, including pre-sliced American cheese and loaf-like processed cheese like Velveeta, tend to run higher in sodium than natural cheese. Join a Johns Hopkins registered dietitian as she walks through the aisles and offers suggestions on how to lower salt intake -- but not compromise flavor. This favorite comfort food is high in sodium, mainly due to the salty cheese sauce. Unfortunately, more than 70% of the sodium we eat is hidden. Table salt, known chemically as sodium chloride, is made up of 40% sodium. Just 1/4 cup (62 grams) of tomato sauce has 321 mg of sodium, or 14% of the RDI (36). Reduced or less sodium. Packaged, plain, frozen shrimp commonly contains added salt for flavor, as well as sodium-rich preservatives. Many people far exceed the maximum recommendation of 2,300 mg of sodium per day. Instead, limit yourself to one slice and complete your meal with lower-sodium foods, such as a leafy green salad with low-sodium dressing. Also known as “TV dinners”, they used to come in a tin that had to be heated in the … Personally, I don’t know how much I had before changing my diet – it was only after I started tracking food where I saw that my amounts vary between … However, it is important for heart failure patients to be cognizant of the hidden sodium that many of these products contain. Salty, sodium rich foods are everywhere, and sometimes they even masquerade as sweet foods. Still, some contained as much as 840 mg of sodium per serving, or 36% of the RDI (9). Healthy Lifestyle Goals Fillable Calendar, Sources of sodium in US adults from 3 geographic regions, National Center for Chronic Disease Prevention and Health Promotion, Division for Heart Disease and Stroke Prevention, The Role of Potassium and Sodium in Your Diet, Sodium Reduction Tools and Training for Health Professionals, Journal Articles About Sodium for Health Professionals, Sodium Reduction Toolkit: A Global Opportunity to Reduce Population-Level Sodium Intake, Sodium and the National Academy of Science, Notice of Funding Opportunity Announcement (NOFO) DP16-1607: Sodium Reduction in Communities Program, U.S. Department of Health & Human Services. Crunchy pork rinds (skins) have grown in popularity due to increased interest in the low-carb ketogenic diet. Cottage cheese is a good source of calcium and an excellent source of protein, but it’s also relatively high in salt. For example, a 6-inch submarine sandwich made with cold cuts averages 1,127 mg of sodium, or 49% of the RDI (7). Although there are variations, sodium intake is generally kept to less than 2–3 grams (2,000–3,000 mg) per day . People over the age of 51 are advised to further reduce their sodium intake to 1,500 mg a day. Remember, that sodium chloride is the chemical name for common salt and is added to many foods including salty sauces, stocks, soups, cheeses and breads. The World Health Organization (WHO) cautions that eating processed meats increases your risk for certain cancers (34, 35). A restaurant-prepared slice of the same size packs even more — averaging 957 mg of sodium, or 41% of the RDI (9, 10). You can find unsalted pretzels, but they still shouldn’t be your go-to snack, as they’re usually made with white flour and have minimal nutritional value. Try using extra virgin olive oil and vinegar. People of any age who are African American or have hypertension, diabetes, or chronic kidney disease should also aim for maintaining a daily sodium intake level under 1,500 mg. The sodium content has been reduced by at least 50% from the regular version. I checked some common foods and was surprised (and appalled) by the sodium content in some of these everyday products. Some sodium occurs naturally in the foods we eat, but the majority of it comes from processed or prepared items, like pre-made meals, deli meats, cheeses, pizzas, soups, sauces, chips, and salty snacks. However, sodium ranged from 10–620 mg per serving across the samples of salad dressing, so if you shop carefully, you could find one low in sodium (9). 5 Foods With Hidden Sodium. Health professionals can share these social media messages, graphics, and resources to educate their social and professional networks about the importance of healthy eating and cutting down on sodium. However, a recent analysis suggests that manufacturers have lowered the sodium in macaroni and cheese by an average of 10% (31). We finally multiplied sodium values by 1.05 (assuming that approximately 95% of sodium ingested is excreted). Learn The Hidden Sources. That's one of the issues with salt (aka sodium) – it can be hidden in food and difficult to detect. In a nationwide sampling in the United States, one biscuit made from packaged dough averaged 528 mg of sodium, or 23% of the RDI. Still, processed meats are best saved for an occasional treat rather than everyday fare. The good news is that momentum to lower sodium is building. If you’re a jerky fan, look for meat from grass-fed or organically raised animals, as they tend to have simpler ingredient lists and less sodium. In addition, your risk of developing salt-sensitive high blood pressure increases with age. In a review of major brand-name foods sold in U.S. stores, salad dressing averaged 304 mg of sodium per 2-tablespoon (28-gram) serving, or 13% of the RDI (9). But the need to reduce our sodium intake is real - especially considering the average American consumes 3,400 mg a day - … The recommendation for sodium intake by the Dietary Guidelines for Americans is to consume no more than 2,300 milligrams per day and even less, 1,500 milligrams, for at risk-populations such as African Americans, those with hypertension and anyone over 40 years of age -- all of which together include almost 70 percent of American adults. Processed meats — such as ham, cold cuts, jerky, hot dogs and sausage — are especially high in sodium. 6 Hidden Sodium Sources: 1) Bread, rolls and bagels – a plain bagel can contain 400 mg of sodium 2) Tortillas – like bread, there is ample sodium in tortillas, almost 400 mg in an average 8-inch flour tortilla 3) Cheese – one slice of American cheese can contain over 350 mg of sodium You may not think to check the sodium in a can of plain tomato sauce or other canned tomato products, but you should. Similarly, a 1/2-cup (122-gram) serving of canned asparagus packs 346 mg of sodium, or 15% of the RDI (24, 25). © 2005-2020 Healthline Media a Red Ventures Company. When buying pasta sauces, check the labels to see how much sodium has been added. In a recent national sampling of U.S. foods, researchers found that ham was 14% higher in sodium than in the previous analysis (10). Total sodium: 188 mg. Breakfast Tip: Add color! However, most people tend to eat much more than that. Most medicines contain less than 5 mg of sodium per dose, but some contain up to 120 mg per dose. Current data shows that a 2.5-ounce (70-gram) serving of the dry mix used to make a 1-cup (189-gram) serving of macaroni and cheese averages 475 mg of sodium, or 20% of the RDI (10, 38). A 1-ounce (28-gram) serving of pretzels averages 322 mg of sodium, or 14% of the RDI (10). Some of the sodium in salad dressing comes from salt. Hidden form of sodium intake. On average, American adults eat more than 3,400 milligrams (mg) of sodium each day, which is significantly higher than the recommended limit. Here’s how the sodium can add up: Breakfast. Butter, cheese, soy sauce, bread, breakfast cereals, pasta sauces and tomato ketchups have high sodium content. A 2014 report from the New England Journal of Medicine that looked at over 100 studies in 66 countries found that the average sodium intake was 4,000 mg a … Pizza and other multi-ingredient dishes account for almost half of the sodium Americans consume. The first change I made to my diet was limiting sodium intake, and I didn’t realize how hard this would be. For example, breakfast cereals are one of the most unexpected sodium offenders. Fortunately, canned tomato products without added salt are widely available. Hidden Sodium. However, cured, canned meats, such as corned beef and pork, were significantly saltier — 794–1,393 mg of sodium per 3-ounce (85-gram) serving, or 29–51% of the RDI. See below for more details. But lowering sodium intake is key to this balance. Harnack LJ, Cogswell ME, Shikany JM, Gardner CD, Gillespie C, Loria CM, et al. But beware of the hidden sodium in other foods. Join a Johns Hopkins registered dietitian as she walks through the aisles and offers suggestions on how to lower salt intake -- but not compromise flavor. The ideal amount of sodium per day is 1,500mg (American Heart Association). Hidden Sodium Most of us know that high blood pressure can be associated with high sodium intake. Pudding doesn’t taste salty, but there’s plenty of sodium hiding in instant pudding mix. A- A+ . Table salt (sodium chloride) is the most obvious source of sodium in your diet. Sodium: Look at the Label Over 70% of dietary sodium comes from eating packaged and prepared foods ... lower your daily sodium intake. CDC is not responsible for Section 508 compliance (accessibility) on other federal or private website. Here are 30 foods that tend to be high in sodium — and what to eat instead. This sodium is from salt and sodium-containing additives — disodium phosphate and tetrasodium pyrophosphate — used to help thicken instant pudding. This one hour presentation takes a look at popular food choices with high levels of added salt. lower your daily sodium intake. Ask your physician or pharmacist about the sodium content of your prescriptions. Additionally, some people, particularly African-Americans, are especially prone to hypertension. Table salt (sodium chloride) is the most obvious source of sodium in your diet. Many frozen meals are high in sodium, some containing at least half of your daily sodium allotment per dish. A major way you can reduce your sodium intake is by reducing processed and pre-prepared foods. A slice of frozen pizza can have between 370 and 730 mg of sodium. Canned products – this can be anything form spaghetti sauce, to canned veggies, beans, soups and so on. It is found naturally in many foods, but is also used in the food industry and manufacturing. The Centers for Disease Control and Prevention (CDC) cannot attest to the accuracy of a non-federal website. Strategies for reducing sodium intake at home: Some people find that it is difficult to adapt to a reduced-sodium diet because salt is so often used to add flavor to foods. Starting a running routine at any age needs to be done gradually. December 14, 2018 7 min read. You will be subject to the destination website's privacy policy when you follow the link. A 1/2-cup (27-gram) portion of dry scalloped potato mix — which makes a 2/3-cup cooked serving — has 450 mg of sodium, or 19% of the RDI (21). The U.S. Food and Drug Administration (FDA) has released draft, voluntary sodium reduction targetsexternal icon for processed and prepared foods. Don’t forget your meds! You may become surprised to find out that many healthy foods actually contain too much salt: Whole wheat bread: 260-400mg sodium per slice. Sources of Sodium in Your Diet All across the United States, high sodium intake is a major problem. There’s no sign of food companies cutting back on how heavily they salt this popular meat. Though vegetables are incredibly healthy, many people don't get enough servings each day. Find out how to avoid hidden sodium in some of your favorite foods. December 14, 2018 7 min read. So to keep your heart healthy it’s important that you don’t eat too much salt each day. In general, people who reduce sodium, who increase potassium, or who do both benefit from having lower blood pressure and reducing their risk for other serious health problems. Alternatively, opt for plain, frozen vegetables, which are low in sodium yet convenient (26). Objectives Sodium is the mineral that has been, mainly, linked to hypertension and cardiovascular disease. Identification of total sodium intake, as well as ‘hidden’ sodium intake from food sources early in life is necessary. Sandwiches are another one of the multi-ingredient dishes that account for almost half of the sodium Americans consume. Pass these up for lower-sodium canned options or buy fresh (9). Identification of total sodium intake, as well as ‘hidden’ sodium intake from food sources early in life is necessary. Check the label of each variety, as sodium can vary widely within a specific product line (39). To control your salt intake at breakfast time, watch your portion size, and try shredded-wheat-type cereals, which are low-sodium foods. Over a seven-day period the total loss of water weight from substantial sodium reduction is likely to be about 3 pounds (1.4 kilograms). The product contains at least 25% less sodium than the regular version. Family history, age, smoking, excess weight and a sedentary lifestyle also contribute to the condition. Nearly 9 in 10 US children eat more sodium than recommended, and about 1 in 9 children has raised blood pressure, which is a major risk factor for heart disease and stroke. The bread, processed meat, cheese, and condiments often used to make sandwiches all contribute a significant amount of sodium (4). You may flavor foods with sauces either during cooking or at the table, but some of that flavor comes from salt. Beware of hidden sodium. ... Less than 30 percent of the average American's daily intake comes from adding salt to … I checked some common foods and was surprised (and appalled) by the sodium content in some of these everyday products. Reducing sodium intake to very low amounts (for example, 1,000 to 1,500 milligrams daily) would likely result in a loss of about 600 milliliters (2.5 cups) of water on the first day or about 1.25 pounds (.57 kilogram) of scale weight. An even better option is to make your own. Hidden Salt and the Sodium Problem. The element sodium bonds easily and readily with many other elements such as sodium with chloride or with other negatively charged groups such as citrate or lactate. 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