According to the Mayo Clinic, approximately 77 percent of sodium is consumed from eating processed or prepared foods containing high levels of sodium. So, even though you might be trying to limit your sodium intake, hidden sodium could be hindering your efforts. Your body needs a small amount of this substance to balance your body's fluids, transmit impulses to nerves and relax muscles. But too much can cause health issues like high blood pressure. The Mayo Clinic recommends that people consume 1,500-2,400mg of sodium daily.
Low-Sodium Meats
Fresh fish, poultry and pork are usually low in sodium. In addition, you can eat egg whites and whole eggs, without any added salt. When preparing dinner, try using dried peas and low-sodium canned fish.
Low-Sodium Dairy Products
Select low-fat milks, yogurt and ice milk. In addition, look for low-sodium cheese products, including low-sodium cream cheese. Regular versions of these products often contain extra sodium.
Low-Sodium Breads and Grains
Grains are an important part of your diet, but many of these products contain extra sodium. Choose rice and pasta, but don't be tempted to add salt while cooking. Also, look for low-sodium crackers, popcorn and chips for snack time.
Fruits and Veggies
When shopping for vegetables, choose fresh and frozen products, which don't have added sodium. Cut your own potatoes into french fries instead of buying frozen versions. Also, reduced-sodium tomato sauces and fruit juices are a good choice.
Low-Sodium Fats
Fat in moderation isn't bad for the diet, but choosing the wrong kinds is. When using butter, choose the unsalted variety, and use sodium-free salad dressings. Also, look for low-sodium dessert products.
Foods to Avoid
When cutting back on sodium, it's important to avoid foods that contain a lot of it. Stay away from smoked or cured meats, bacon and sausages, The preservatives used in frozen meals are often packed with extra sodium.
Also, don't eat breads that contain salt, including croutons or salted crackers. In addition certain dairy products, such as buttermilk and cheese spreads, should be eaten sparingly. Foods that are canned usually contain more sodium than fresh or frozen versions.
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