{"id":2673,"date":"2019-01-21T05:51:10","date_gmt":"2019-01-21T05:51:10","guid":{"rendered":"https:\/\/simplyhealth.io\/?p=2673"},"modified":"2021-05-24T15:29:59","modified_gmt":"2021-05-24T15:29:59","slug":"20-high-sodium-foods-you-shouldnt-consume-too-much","status":"publish","type":"post","link":"https:\/\/simplyhealth.io\/20-high-sodium-foods-you-shouldnt-consume-too-much\/","title":{"rendered":"20 High Sodium Foods You Shouldn’t Consume Too Much"},"content":{"rendered":"\n
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Sodium is a controversial topic in the health community at the moment. Consuming to much salt in your meals leads to high blood pressure and a condition known as \u201chypertension.\u201d Hypertensive individuals are at higher risk of developing cardiovascular issues which can lead to a heart attack or stroke.<\/p>\n\n\n\n

Recent research suggests that encumbered sodium is responsible for an elevation in blood pressure, not unencumbered sodium. So, what\u2019s the difference between the two types of sodium? <\/p>\n\n\n\n

Encumbered sodium is the type that you find in convenience foods, such as potato chips, while the unencumbered variety is like the rock salt or table salt your crush for seasoning your meals.<\/p>\n\n\n\n

The truth of the matter is that your body needs sodium to survive. This mineral helps to stabilize the mineral balance in your body, and without it, you\u2019ll most likely end up experiencing a seizure. So, which foods should you avoid to reduce your intake of encumbered sodium? Here are eight high-sodium foods to eliminate from your diet.
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1.    High-Sodium Grains and Bread<\/h3>\n\n\n\n

The American Heart Association recommends a daily sodium intake not exceeding 1,500mg. When we consume more sodium <\/a>in our food, it leads to the body retaining more water which increases blood volume and escalates your blood pressure, leading to hypertension. <\/p>\n\n\n\n

Bread is a staple in most American households, and it\u2019s surprising how much sodium bread contains. Research shows that two slices constitute up to one-quarter of your daily sodium intake. Bread made from whole grain sources is typically low in sodium. However, manufacturers add sodium chloride to the dough to improve its shelf life and texture.<\/p>\n\n\n\n

Most loaves contain between 100 to 170-milligrams of sodium per serving, but it’s not only bread you need to be concerned with when cutting down your sodium intake. Salted crackers, bags of potato chips, instant noodles, seasoned rice, prepared stuffing mix, waffle mix, and French toast all contain considerable amounts of encumbered sodium that are terrible for your health.
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2.    High-Sodium Dairy Products<\/h3>\n\n\n\n

Dairy <\/a>isn\u2019t what it used to be a few decades ago. There was a time when every growing boy downed quarts of milk at the request of their moms. After all, drinking milk strengthens your bones and adds muscle to your frame, right?<\/p>\n\n\n\n

Unfortunately, modern milk producers use copious amounts of antibiotics and hormones in their cattle feed to ensure that the dairy cows remain disease-free and produce at maximum output. These hormones and medications find their way into your milk and your body.<\/p>\n\n\n\n

If this isn\u2019t enough to turn you off of milk forever, then the additional sodium in milk products may change your mind. Cultured buttermilk, condensed milk, cheeses, and flavored milk products, like chocolate milk, all contain excessive amounts of encumbered sodium.<\/p>\n\n\n\n

If you enjoy drinking milk, consider swapping your commercially produced product for fresh raw milk straight from the dairy farm. Raw milk contains far less sodium and is free from added hormones and antibiotics.
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3.    High-Sodium Snacks and Desserts
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There\u2019s no other group of foods with higher concentrations of encumbered sodium, than snacks and desserts. Many of these products contain exorbitant amounts of sodium due to the preservatives and additives used to extend their shelf life. As a result, some foods, such as a large bag of seasoned potato chips<\/a>, may contain your entire daily allowance of sodium, or more. <\/p>\n\n\n\n

Sure, we all can enjoy a bag of salted pretzels from time to time, but eating them on a daily basis isn\u2019t the best idea for your health. The additional sodium found in products like salted nuts, flavored popcorn, and instant pudding mix contributes to your overall sodium intake, and it\u2019s easy to surpass your daily allowance if you\u2019re not paying attention to food labels.<\/p>\n\n\n\n

Stay away from convenience food sources like mini-pies, commercially manufactured cake mixes, and avoid the drive-thru window at your favorite fast food joint during lunchtime.
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4.    High-Sodium Beverages<\/h3>\n\n\n\n

If you\u2019ve spent the last hour on the treadmill, the chances are that you worked up a sweat during your workout<\/a>. As we sweat, our body releases sodium and consumes water to fuel our exercise. <\/p>\n\n\n\n

Sports drinks are specially formulated to boost rehydration after exercise. As a result, they typically contain between 108 and 271 milligrams of sodium per 8-oz serving. The sodium increases your thirst and makes you want to drink more water.<\/p>\n\n\n\n

Vegetable juice is another source of additional sodium you don\u2019t need in your diet. Some of the more popular brands of vegetable juice, such as V8, contain over 600 milligrams of sodium per serving, that\u2019s over a third of your daily recommended intake. V8 also comes packaged in a small can, so you\u2019re getting even more sodium per ounce than sports drinks.<\/p>\n\n\n\n

As the winter season advances, it\u2019s a pleasant experience to curl up in front of the fire with a steaming hot cup of cocoa. Unfortunately, one serving of this delicious beverage contains up to 80 milligrams of sodium.
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5.    High-Sodium Vegetables and Fruits
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Most fruits and vegetables are naturally low in sodium content. However, there are a few products to watch out for if you\u2019re concerned about sodium intake in your diet. <\/p>\n\n\n\n

Pickled and canned olives contain high amounts of sodium used as a preservative<\/a>. One large canned olive can contain as much as 100 milligrams of sodium, eat 5 of them and you\u2019ve just consumed over a third of your daily allowance.<\/p>\n\n\n\n

You may not believe this, but apples are high in their sodium content. One large apple can contain as much as 130 milligrams of sodium. Passionfruit and guavas are two other fruits with sodium counts measuring above the 50-milligram mark. <\/p>\n\n\n\n

Avoid canned fruit and fruit products, such as cranberry sauce, tomato paste, dried apple slices, and apple juice, all of these foods contain significant amounts of sodium.<\/p>\n\n\n\n

According to the USDA, one cup of cardoon, a leafy green vegetable, may contain more than 300-milligrams of sodium per serving. Other veggies with counts above 75-milligrams per serving include beets, artichokes, seaweed, carrots, turnips, chard, and celery.
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6.    High-Sodium Meats <\/h3>\n\n\n\n

Sodium exists naturally in meat <\/a>products as well. Poultry contains the least amount of sodium per serving, with 3-oz of turkey breast containing 54 milligrams of the mineral, and chicken measuring at 64-milligrams. <\/p>\n\n\n\n

Other high-sodium meats to avoid, include canned shrimp, salmon, sardines, and tuna. Many manufacturers preserve these seafood products using brine, salty water that extends the shelf life of the canned food. Unfortunately, the salty water adds to the overall sodium value of the canned meat.<\/p>\n\n\n\n

Other meats to avoid for their high-sodium content include bacon and other smoked or cured meats. These meats not only contain sodium but high levels of nitrates as well. Nitrites preserve meats, but they also have a dark side. <\/p>\n\n\n\n

When we expose nitrites to high temperatures, like when you\u2019re frying up a batch of bacon for breakfast, the compound turns into nitrosamines, which are terrible for your health. Nitrosamines are some of the most carcinogenic compounds found in the world.
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7.    High-Sodium Stews and Soups<\/h3>\n\n\n\n

A hot bowl of tasty vegetable soup makes an excellent wintertime meal. However, we suggest you avoid the canned types if you\u2019re concerned about your sodium intake. <\/p>\n\n\n\n

A single cup of canned vegetable soup<\/a> or bouillon gravy contains between 800 and 1,900 milligrams of sodium. We\u2019re sure that you don\u2019t need us to tell you that this is an exorbitant amount of sodium to add to your diet. <\/p>\n\n\n\n

Avoid canned soup products and make some yourself with a few essential ingredients. Going for the canned variety isn\u2019t worth the health risk if you\u2019re trying to keep your sodium intake in check. Most sups only take a few hours to make from scratch, and you don\u2019t need to stand over the stove for the entire cooking process.<\/p>\n\n\n\n

Avoid premade gravy, bouillon cubes, and broths as well. All of these products contain high amounts of sodium. If you must buy canned products, check the label and ensure you\u2019re purchasing the low-sodium variety.
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8.    High-Sodium Spices and Herbs
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Seasoning salts make a meal taste fantastic, but they significantly increase your daily sodium intake One teaspoon of onion salt contains as much as 1,620-milligrams of sodium in every teaspoon. <\/p>\n\n\n\n

Garlic salt<\/a> is the worst offender in this category, with a single teaspoon of the seasoning providing over 1,800-milligrams of sodium. Swap these spices out for fresh or minced versions of your favorite condiments.<\/p>\n\n\n\n

Mixed seasonings aren\u2019t much better either. Chili seasoning contains around 300-milligrams of sodium per teaspoon, and taco spice, like chipotle spice, has over 400-milligrams per serving.<\/p>\n\n\n\n

Mix fresh herbs with your cooking for better results. Freshly chopped herbs provide a better taste to the meal, and they cost a fraction of the price of some seasoning brands \u2013 with hardly any sodium. Experiment with different low-sodium seasonings such as oregano, basil, cumin, turmeric, and cilantro. All of these herbs and spices are readily available and bring the taste of your food to life.<\/p>\n\n\n\n\n\n\n\r\n

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