The High Sodium Food You Don’t Know You’re Eating and Why You Should Care

The High Sodium Food You Don’t Know You’re Eating and Why You Should Care

The High Sodium Food You Don’t Know You’re Eating and Why You Should Care

You know that eating too much salt is not healthy but do you actually know why? I will give you a quick explanation. You may be shocked to see the high sodium food you didn’t know you were eating. 

When you consume excess sodium, your blood pressure increases because it holds excess fluid in the body. This creates an added burden on the heart and kidneys. Consuming too much sodium will increase your risk of heart failure, stroke, stomach cancer and kidney disease.

To reduce your risk, you want to limit your salt intake to the American Heart Association’s recommended 2300 mg per day (though 1,500mg per day for most adults is considered ideal). 

Perhaps you are aware that canned soups are typically loaded with sodium so you’ve been choosing reduced sodium options. And maybe you’ve been avoiding adding salt to the food you cook at home. But let me share with you some not so obvious foods that are high in sodium that you may be eating every day.

You may be surprised to discover that some foods that are high in sodium include breads, pasta sauce, cheese, salad dressings, breakfast cereal, cake mix, vegetable juice, soups, baked goods, frozen meals, condiments, deli meat, canned veggies, frozen shrimp and more! Here are some examples:

  • Kellogg’s Eggo Buttermilk Pancakes
    • Sodium: 580 mg
  • Classico Carmelized Onion and Garlic Pasta Sauce
    • Sodium: 510mg
  • MorningStar Farms Chipotle Black Bean Burger
    • Sodium: 700mg
  • Kraft Singles Cheese
    • Sodium: 200mg
  • Lender’s Whole Grain Bagels
    • Sodium: 490mg
  • Ken’s Steakhouse Light Italian Dressing
    • Sodium: 440mg
  • Oscar Myer Delifresh Smoked Turkey Breast
    • Sodium: 516mg
  • Soy Sauce (a single tablespoon!)
    • Sodium: 879mg
  • Cottage Cheese
    • Sodium: 819 mg
  • Grape Nuts Cereal
    • Sodium: 580mg
  • Non-organic, ” enhanced” chicken breasts
    • Sodium: 400mg
  • Rice-a-Roni Spanish RIce
    • Sodium: 1250mg
  • Duncan Hines Deluxe Devil’s Food Cake Mix
    • Sodium: 380mg
  • Be AWARE. Check labels on the packaged food you purchase.
  • Choose ALTERATIVES that are lower in sodium.
  • Eat more WHOLE FOODS. These are foods that are not processed and preserved (such as vegetables and fruits, whole grains, lean proteins).
  • Cook AT HOME more often so you can control the amount of salt you add (or don’t) to your meals.


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