For many people with high blood pressure, about half of them are affected by how much salt they eat. Moreover, the risk of being sensitive to salt rises with age.
The daily recommended sodium is 2,300 mg (about one teaspoon of salt). Many Indians suffer from high blood pressure, or hypertension, mainly due to excessive salt intake from packaged and restaurant food. This article will share the list of foods that have high sodium levels along with a few alternatives you can opt for instead.
Listed below are foods rich in sodium:
Cold cuts and salami are loaded with excessive salt and sodium-containing additives. A 55-gram serving of cold cuts has 497 mg of sodium (21% of the recommended daily intake), while salami packs a whopping 1,016 mg (44% of the RDI). Opt for sliced, fresh meats like roast beef or turkey for a healthier choice.
Cottage cheese is known for being a good calcium supplier and an outstanding protein source, but it does come with a relatively high salt content. In a regular 1/2 cup serving, there's about 350 mg of sodium, 15% of what's recommended for the day.
Still, rinsing cottage cheese underwater for 3 minutes and draining it reduces the salt by 63%, as found in a study.
Canned vegetables, while convenient, contain a considerable amount of sodium. By draining and rinsing canned vegetables for a couple of minutes, you can reduce their sodium content by 9–23%, depending on the vegetable. Alternatively, you can choose plain, frozen vegetables, which are easy to handle and low in sodium.
Pizza ingredients like cheese, sauce, dough, and processed meat all contain significant amounts of sodium, which can quickly add up when combined. A slice of pizza can have about 957 mg of salt, or 41% of the recommended daily intake. Instead, limit yourself to just one slice and balance your meal with other low-sodium options, like a refreshing leafy green salad with a low-sodium dressing.
Processed cheeses contain more sodium than natural cheese. This is because they are made with emulsifying salts at high temperatures, resulting in a smooth consistency. Instead, choose lower-sodium, natural cheeses like Swiss or mozzarella.
Many frozen meals surpass half your daily sodium limit; check labels for variations. Pay close attention to labels, as sodium content can fluctuate significantly even within a specific product range. The FDA recommends a 600 mg sodium limit for a healthy frozen meal, but preparing your meals is more beneficial.
Sauces can add a delicious twist to your meals, often added to pastas, salads, pizzas and much more. However, it's important to be aware that some of that flavour comes from salt.
One of the saltiest sauces out there is soy sauce. Just a 1-tablespoon serving packs a whopping 1,024 mg of sodium, which is 44% of the recommended daily intake.There are reduced-sodium versions of some sauces available, including soy sauce. You can also try making your own sauces to keep the sodium levels in check.
Many people go beyond the recommended 2,300 mg daily sodium limit, and the risk of developing salt-sensitive high blood pressure increases as you age. It's also worth noting that limiting foods rich in sodium can contribute to better long-term health outcomes. If you do suffer from high blood pressure, consider opting for a comprehensive health insurance coverage plan that can cover doctors visits and further testing if required.