Be careful of too much salt intake
Most people have heard the warnings- consume less sodium, or face an increased risk of high blood pressure, heart attack and stroke. Some people have taken heed. However, for the most part, we as a society are eating WAY too much sodium.
What are the main culprits of over-indulgence of salt? Some you already know- but some may surprise you:
1) Bread
That’s right- bread is the #1 source of sodium in American’s diets! People get twice as much sodium from bread and rolls as they do from snacks such as potato chips and pretzels. Consider that a 1-ounce slice of bread has between 100 and 200 milligrams of sodium, depending on the type and brand. By comparison, an ounce of potato chips has 120 milligrams.
2) Cold Cuts
Be very careful about packaged cold cuts and their salt level. Remember, salt is used as a preservative on meats. Fresh deli meats still have a relatively high salt content, but not as high as pre-packaged cold cuts.
3) Pizza
Some specialty pizzas can have up to 2,500 milligrams of sodium in one bite- more than the recommended amount for the entire day!
4) Soup
Canned soups are very high in sodium. Also, be careful with pre- packaged chicken stock. The less-salt version if preferable.
5) Fast food burgers
Basically, if there is a drive-thru window at the restaurant, don’t pull in!
Heavy doses of salt, fat, sugar, and calories are in store!
6) Cheese and pasta dishes
Remember this- all of these products are processed- with salt as a major ingredient for the processing formula.
7) Chinese food
Ever notice how most all Chinese food kind of has the same taste? That’s because of the MSG and other ingredients in it. Stir frying fresh ingredients is great and very nutritious- however, beware of the salt content in soy sauce.
8) Processed Poultry
I know, you are thinking “what can I eat?” Try to stay with free-range poultry. In addition, buying a whole chicken and cooking it is much better than processed chicken parts.
The government’s dietary guidelines advise to reduce your daily sodium intake to less than 2,300 milligrams per day. In some people, sodium increases blood pressure because it holds excess fluid in the body, placing an added burden on the heart. Some people, especially some African Americans and others who are genetically predisposed, are more salt-sensitive. When they are exposed to sodium, they retain more fluid because of the way their kidneys handle sodium.
Don’t necessarily be fooled by just the taste. Foods that have salt on the surface, like potato chips, taste saltier than they are. Some cereals have more salt in a serving than you’d get in a serving of chips.
The key thing to understand is that the taste for salt is acquired and can be reversed to a lower level. If you don’t eat as much salt in your diet, you won’t crave as much salt in the future!!! If the food industry would collectively help lower the sodium, even a little, in processed foods, America’s taste for salt could gradually be diminished.
Look out for yourself- read the labels!
Bobby Bland PWCA, CIC
Commercial Risk Service
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