What makes packaged food high in sodium

We do need sodium, though, for important bodily functions like maintaining good fluid balance, transmitting nerve impulses, and moving our muscles. So how much sodium can you safely eat each day? From canned veggies to bread, here are secret salt mines to beware of. Brennan, RDN. The average American consumes more than 3, mg of sodium per day, according to the FDA, and cereals and other processed foods account for a large majority of our sodium intake. And other processed breakfast foods are even worse: Premade pancake mixes like Bisquick can have more than mg per serving.

Even a healthy-sounding option like vegetable juice can be high in salt. Sodium content is listed per serving size; to be considered a low-sodium serving, it should be mg or less, per the FDA.

Even a can of tomato juice can be a mini sodium bomb, with more than mg per Your best bet is to squeeze your own fresh vegetable juice — a medium tomato has only 6 mg of sodium, per the U.

Department of Agriculture. Anything in a can could harbor sodium shenanigans. A classic Monosodium glutamate strengthens your perception of the umami flavor found in savory foods like meat and fish. Sodium acetate is another flavor enhancer that is only slightly salty in taste, but it appears to suppress bitter flavors in foods, so it enhances the perception of sweet flavors.

Soy sauce is also used as a flavor-enhancing ingredient, and it's extremely high in sodium. You may also swap for potassium chloride, which also has a salty taste but it increases your overall potassium intake. Potassium is a nutrient of public health concern because not everyone consumes the recommended 4, mg per day. Salt contains other minerals beyond pure sodium.

You can regularly use table salt and stay well under the recommended daily sodium intake. Look for sodium on the Nutrition Facts label. Even 'reduced sodium' foods can still contain more sodium than you expect.

Sodium is listed as milligrams per serving, and that may not mean the whole package. If you eat a whole can of chicken soup, you may actually be eating two or three servings, so make sure you account for all the sodium. Common processed foods that are high in sodium include:. Get smart about sodium by learning to look for it on labels and checking the serving size. Often used as a preservative or flavor enhancer in processed foods, the compound goes by many different names, but ultimately functions in the same way.

You may also want to follow the DASH diet. Looking to lose weight? Tortillas contain ample sodium, mainly from salt and leavening agents, such as baking soda or baking powder.

If you like tortillas, opt for whole grain and consider how the sodium count fits into your daily allowance. Not only do cold cuts — also referred to as luncheon meats — and salami contain a lot of salt, many are also made with sodium-containing preservatives and other additives. The sodium in whole pickles adds up more quickly.

You may flavor foods with sauces either during cooking or at the table, but some of that flavor comes from salt. You can find reduced-sodium versions of some sauces, including soy sauce, or make your own to keep levels low. In a recent sampling of U. However, sodium ranged from —1, mg in the sampling of these processed meats, which suggests that if you read labels carefully, you may find lower-sodium options 9.

Still, processed meats are best saved for an occasional treat rather than everyday fare. The World Health Organization WHO cautions that eating processed meats increases your risk for certain cancers 34 , You may not think to check the sodium in a can of plain tomato sauce or other canned tomato products, but you should. Bagels are an especially big sodium contributor, as they tend to run large in size.

Choosing smaller portions of bread will help you cut back on sodium, and opting for whole grain versions is healthier. Like other canned foods , canned meats are higher in sodium than their fresh counterparts, though some manufacturers may be gradually reducing sodium. Pass these up for lower-sodium canned options or buy fresh 9. Boxed meal helpers contain pasta or another starch along with powdered sauce and seasonings.

You typically just add water and browned ground beef — or sometimes chicken or tuna — then cook it on your stovetop. A much healthier and yet still quick alternative is to make your own stir-fry dish with lean meat or chicken and frozen vegetables.

The ones you make from frozen or refrigerated dough may be especially high in sodium, so limit biscuits to an occasional treat 9. This favorite comfort food is high in sodium, mainly due to the salty cheese sauce. Current data shows that a 2. If you want to occasionally eat macaroni and cheese, consider buying a whole grain version and dilute the dish by adding some vegetables, such as broccoli or spinach.

Many frozen meals are high in sodium, some containing at least half of your daily sodium allotment per dish. Check the label of each variety, as sodium can vary widely within a specific product line The FDA has set a limit of mg of sodium for a frozen meal to qualify as healthy.

You can use this number as a reasonable sodium limit when shopping for frozen meals. As a food ingredient, sodium has multiple uses, such as for curing meat, baking, thickening, retaining moisture, enhancing flavor including the flavor of other ingredients , and as a preservative.

Also, some foods that you may eat several times a day such as breads can add up to a lot of sodium over the course of a day, even though an individual serving may not be high in sodium. You can also check for nutrient claims on food and beverage packages to quickly identify those that may contain less sodium.

Sodium attracts water, and a high-sodium diet draws water into the bloodstream, which can increase the volume of blood and subsequently your blood pressure. High blood pressure also known as hypertension is a condition in which blood pressure remains elevated over time. Hypertension makes the heart work too hard, and the high force of the blood flow can harm arteries and organs such as the heart, kidneys, brain, and eyes.