One of the main reasons people consume too much sodium each day is because they seldom have complete control over the amount of salt which is used to prepare their food. Therefore, one way to control sodium intake is to avoid eating too much fast food, especially foods rich in fat and preservatives.
Processed meats contain sodium
Cold cuts such as hams, sausages, pepperoni, roast beef and turkey, have been shown to be a key factor in high levels of sodium in the blood. In a 2017 study, an average of 775 mg/100g sodium was found in processed meats, especially foods like salami and cured meats.
Cheese is bad for a low sodium diet
A serving of cheddar cheese contains, on average, more than 600 grams of sodium, which is not good if you’re on a low sodium diet. Since cheese is one of the most popular foods, doctors recommend replacing it with healthier, lower-sodium options like cottage cheese, ricotta, and Parmesan.
Although it is true that dairy products are an important source of vitamin D and calcium, it is also important to be aware that they contain high levels of sodium that could negatively affect your health. Milk, yogurt, and some types of cheese may not be the best choice for people who have high blood pressure, or who want to moderate their sodium intake.
As with fast food, frozen foods are a high source of sodium, as they are made with preservatives and chemicals that guarantee their duration on supermarket shelves. For many people, frozen meals represent an affordable option to feed the family, but it is necessary to moderate consumption.
Pickles don’t belong on a low sodium diet
Health professionals recommend avoiding pickled foods such as gherkins and olives at all costs salt and vinegar are the basis for their preparation. People who are taking medication treatment for high blood pressure should avoid consuming them.
People who consume alcoholic beverages frequently, and who are more sensitive to sodium, even when they reduce their intake, are more likely to suffer from high blood pressure. Some medical studies have found that conditions such as alcoholism could increase sensitivity to sodium, so it is recommended to moderate your alcohol consumption
Fine herbs contain a low level of sodium however, some packaged seasonings are made with artificial additives and flavors that can affect your health. These include bacon bits, meat tenderizers, powders for salad dressings and pasta, and monosodium glutamate.
Boxed cake and beverage mixes are often one of the richest sources of sodium. The former contain more than 200 milligrams of sodium, not counting the extra ingredients that must be used for decoration. Chocolate frosting has more than 75 grams of sodium. That means one serving of chocolate cake has more than 13% of the daily recommended amount of sodium.
In general, canned foods are bad for a low sodium diet, especially those derived from meat and seafood. Some recent studies have found that a can of tuna has 247 milligrams of sodium per serving. That figure that exceeds the recommended daily rate in healthy patients by 10%.
Frozen or homemade, pizza is one of the foods that is terrible for a low sodium diet since it is made with dairy products, seasonings, processed meats and sauces based on preservatives. Just one slice of pizza can represent the intake of between 600 and 1,500 milligrams of sodium, an amount that far exceeds the daily level recommended by health experts.
Sauces and dips
A 100-gram serving of canned sauce contains about 2,600 milligrams of sodium. Although this portion is not consumed in its entirety by most people, it does represent a health risk when eaten on a daily basis. The ideal is to make make sauces from fresh ingredients so you can control the sodium content.
Unsalted butter is always better for a low sodium diet. Despite being similar in ingredients and nutritional values, salted butter contains about 90 milligrams of sodium per tablespoon. Taking into account that butter is a widely used ingredient in international cuisine, the ideal is to moderate its use, even when choosing healthier options.
Eating a healthy diet also includes the consumption of foods such as fish, as they help reduce cholesterol levels and thus improve cardiovascular health. To get the most benefits from this type of diet, it is recommended to avoid foods such as shrimp, lobster and oysters, as they have been found to be high in sodium.
To reduce daily sodium intake, it is important to avoid eating too much bread. By itself, bread does not represent a health hazard, since it contains between 100 and 200 grams of sodium per serving. As in all food options, the ideal is to moderate the amount of bread eaten per day, as well as the ingredients that accompany it such as cheese, ham and pickles.
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