High-Sodium Foods: Identifying Them and Strategies for Lowering Salt Consumption
In the United States, the Centers for Disease Control and Prevention (CDC) recommends that adults consume less than 2,300 milligrams (mg) of sodium per day, as per the Dietary Guidelines for Americans and CDC recommendations[1][5]. However, the average sodium consumption in the U.S. currently exceeds this, around 3,400 mg daily[3].
Hypertension, or high blood pressure, is a significant concern for public health. Over time, hypertension can cause damage to various organs such as the heart, kidneys, brain, and eyes[6]. Without treatment, hypertension increases the risk of heart attack, heart failure, stroke, kidney disease, diseases of the blood vessels, arteries, and veins, vascular dementia, aortic aneurysm, and blindness[6]. A high-salt diet is a contributing factor to hypertension[2].
Processed and packaged foods, as well as restaurant and fast foods, are common high-sodium contributors to excess sodium intake. The CDC identifies processed meats (e.g., bacon, sausage, deli meats), canned soups and broths, salty snacks (e.g., chips, pretzels), cheese and other dairy products, bread and rolls, frozen meals and entrees, condiments and sauces, pickled foods and olives, pizza, and ready-made or breaded fresh meat and fish as high-sodium foods[1][3]. Fast-food chains often offer meals that exceed a day's worth of sodium in one sitting[2].
It's worth noting that fresh or frozen vegetables are lower in sodium compared to canned options, while fresh meat and fish prepared at home have lower sodium content compared to ready-made or breaded varieties[4]. Reducing portion size, especially when eating processed or take-out foods, can help lower sodium intake[4].
Following the DASH (Dietary Approaches to Stop Hypertension) diet can help reduce sodium intake to less than 1,500 mg per day, which may actively lower blood pressure[7]. This diet emphasizes fruits, vegetables, whole grains, and low-fat dairy products, while limiting sodium, saturated fats, and cholesterol[7].
Common high-sodium foods include lean chicken strips, which can contain as much as 650 mg of sodium per 100 gram serving[4]; a tablespoon of soy sauce, with 879 mg of sodium[4]; a cup of canned, drained tuna in water, with around 337 mg of sodium[4]; salted butter, a dairy product high in sodium[4]; and 100 g of cheese sauce, with around 651 mg of sodium[4]. Even everyday items like just 1 slice of ham, around 291 mg of sodium[4], and 1 cup of cornflakes, with 204 mg of sodium[4], can contribute significantly to daily sodium intake.
More than one-fifth of U.S. bread products do not meet targets set by the National Salt Reduction Initiative (NSRI)[4]. The CDC states that more than 90% of sodium in the average American adult's diet comes from processed and restaurant or take-out foods[4].
In summary, aiming for less than 2,300 mg daily sodium intake and limiting consumption of processed, packaged, and fast foods can help meet this guideline[1][5]. Reducing portion size, especially when eating high-sodium foods, and following the DASH diet can further support heart health by lowering sodium intake and potentially reducing the risk of hypertension.
[1] Dietary Guidelines for Americans 2020-2025: https://www.cdc.gov/healthyweight/healthy_eating/dietary_guidelines/index.html [2] Fast-Food Chains Offer Meals That Exceed a Day's Worth of Sodium in One Sitting: https://www.cdc.gov/salt/fast_food.htm [3] Average Sodium Intake in the United States: https://www.cdc.gov/salt/sofs/sofs_average_intake.htm [4] High Blood Pressure Facts: https://www.cdc.gov/bloodpressure/facts.htm [5] CDC Recommendations for Lowering Sodium Intake: https://www.cdc.gov/salt/recommendations.htm [6] Hypertension and Its Complications: https://www.cdc.gov/bloodpressure/complications.htm [7] DASH Diet: https://www.cdc.gov/bloodpressure/dashdiet.htm
- The Centers for Disease Control and Prevention (CDC) suggests adults consume less than 2,300 milligrams (mg) of sodium per day.
- This recommendation aligns with the Dietary Guidelines for Americans and CDC guidelines.
- However, the average daily sodium consumption in the U.S. is currently approximately 3,400 mg.
- High blood pressure, or hypertension, is a serious public health issue.
- Untreated, hypertension can lead to various health problems, such as heart attack, heart failure, stroke, kidney disease, and blindness.
- A high-salt diet is a contributing factor to hypertension.
- Processed and packaged foods, restaurant, and fast foods often contain high amounts of sodium.
- Examples of high-sodium foods include processed meats, canned soups and broths, salty snacks, cheese, bread, frozen meals, and condiments.
- Fast-food chains often serve meals with more sodium than a day's recommended intake in a single sitting.
- Fresh or frozen vegetables have lower sodium content compared to canned options.
- Fresh meat and fish prepared at home also have less sodium compared to ready-made or breaded varieties.
- Reducing portion size, especially when eating processed or take-out foods, can help lower sodium intake.
- Following the DASH (Dietary Approaches to Stop Hypertension) diet can help reduce sodium intake to less than 1,500 mg per day.
- The DASH diet emphasizes fruits, vegetables, whole grains, and low-fat dairy products and limits sodium, saturated fats, and cholesterol.
- Some common high-sodium foods include lean chicken strips, soy sauce, canned tuna, salted butter, cheese sauce, ham, and cornflakes.
- More than one-fifth of U.S. bread products do not meet targets set by the National Salt Reduction Initiative (NSRI).
- Over 90% of sodium in the average American adult's diet comes from processed and restaurant or take-out foods.
- Reducing sodium intake may actively lower blood pressure and support heart health.
- Consuming less than 2,300 mg of sodium daily and limiting processed, packaged, and fast foods can help meet this guideline.
- Regular exercise and weight management are also important for maintaining cardiovascular health.
- Skin care plays a role in overall health and wellness, as well as fitness and exercise.
- Therapies and treatments, like counseling and medication, are available to manage medical conditions and chronic diseases.
- Proper nutrition is essential for weight management and cardiovascular health.
- Cooking at home can help control sodium content and encourage healthy eating habits.
- A balanced and healthy lifestyle, including a nutritious diet, regular exercise, and good sleep hygiene, leads to overall wellness.
- Food, drink, and dining preferences are part of an individual's lifestyle and can impact health.
- Global cuisines offer a variety of healthy-cooking options that can be incorporated into a balanced diet.
- Big wins in weight loss and health come from small, consistent changes to daily habits.
- Shopping for fresh, whole foods is a key step in improving diet and supporting a healthy lifestyle, as well as exploring the latest trends in casino-and-gambling, product-reviews, casino-culture, responsible-gambling, sports, football, basketball, baseball, hockey, golf, sports-betting, and various other forms of entertainment.
