5 unexpected high-sodium foods—and smart swaps
August 29, 2012
![5 unexpected high-sodium foods—and smart swaps 5 unexpected high-sodium foods—and smart swaps](https://eu-images.contentstack.com/v3/assets/blt09e5e63517a16184/bltafc06db067aebac6/64cbf83cdb0bcc7a8de33eaa/NewHopeNetwork_Horizontal_RGB.png?width=700&auto=webp&quality=80&disable=upscale)
Yes, it's packed with protein, but a single-cup serving delivers about 750 mg sodium. Switch to: Reduced-fat Greek yogurt. Thick, velvety Greek yogurt packs only 60–95 mg sodium per cup and offers twice the protein of traditional yogurt.
Claiming tastier, juicier meat, the poultry industry often injects raw chicken with a saltwater solution or broth during processing. These “enhanced” birds may harbor upward of 300 mg sodium per 3-ounce serving, compared with 60 mg in plain chicken. Ditto for pork and turkey products. Switch to: wild salmon. With only 40 mg sodium in 3 ounces, it also offers a boatload of heart-healthy omega-3 fats. When you do buy chicken, compare the fine print on packages to determine which brands offer lower sodium levels.
It helps you get out the door fast, but each packet hides 190–270 mg sodium and typically contains a lot of added sugar. Switch to: old-fashioned rolled oats. They’re sodium free and take only a few additional minutes to cook up.
Slather just 2 tablespoons on sliced bread and you’re probably adding another 150 mg of sodium. Switch to: unsalted nut butter. Opt for “just peanuts” peanut butter or try unsalted almond butter, which contains a mere 2 mg sodium per tablespoon.
A staple in most people’s diets, breads and rolls are a top source of sodium intake, according to the CDC. Many commercial brands contain 150–200 mg per slice. Switch to: a different brand. Read labels and make sodium level one of the factors that determines which bread ends up in your grocery cart. This goes for canned soups and pasta sauces, too.
A staple in most people’s diets, breads and rolls are a top source of sodium intake, according to the CDC. Many commercial brands contain 150–200 mg per slice. Switch to: a different brand. Read labels and make sodium level one of the factors that determines which bread ends up in your grocery cart. This goes for canned soups and pasta sauces, too.
Salt isn’t evil; the problem is that Americans eat too much of it. The human body needs a mere 500 mg of sodium chloride daily to maintain fluid balance, nerve health, and muscle function, among other roles, but the most recent Centers for Disease Control and Prevention (CDC) data suggests the average American tops 3,300 mg every day.
Current dietary guidelines recommend curtailing that to 2,300 mg daily, and 1,500 mg or less if you have a heart-disease risk like hypertension or diabetes. A 2012 study published in Stroke indicated that for every 500 mg sodium intake above 1,500 mg daily, stroke risk rises an alarming 17 percent. A salt-heavy diet also increases risk for kidney disease, stomach cancer, and calcium bone loss.
Americans get about 65 percent of their salt intake from processed foods and another 25 percent from restaurant meals. Fast food, pizza, soy sauce, deli meats, and canned soups are top offenders, but excess sodium also turns up in unexpected places.
Rein in your intake by cooking more of your own meals, reading food labels carefully, and choosing naturally lower-sodium alternatives for these surprising salt bombs.
About the Author(s)
You May Also Like