While your body needs a small amount of sodium, most Americans consume significantly more than they should. Eating too many salty foods can create all sorts of health problems, including high blood pressure, heart disease and stroke. We expect excess sodium in fast food, theater popcorn and potato chips, but what about that sliced deli meat you just purchased at the store?
Sodium overload is a major health problem in the United States. The average American consumes more than 3,400 milligrams of sodium a day — more than twice the American Heart Association’s recommended limit of 1,500 milligrams a day.1,2 This is in large part because of our food supply; about 70% of our sodium consumption comes from processed and restaurant foods, meaning the sodium is already added before we purchase it.
According to the Centers for Disease Control and Prevention, these are some of the top sodium sources for the American public:
Bread is the top source of dietary sodium in the U.S. One slice of bread can have as much as 230 milligrams of sodium, 15% of the recommended daily limit.3 Have a sandwich and muffin in one day? It can add up quickly. Compare brands to see who is using less sodium.
One large slice can contain more than 800 milligrams of sodium, depending on the toppings.4 And, really, who eats only one slice of pizza? A typical serving of two or three slices can get you extremely close to the daily limit without accounting for other food you’ll eat that day. To limit sodium intake, order thin crust pizza, preferably topped with vegetables and a reduced amount of cured or processed meats.
Wedged in this category is everything from paninis to hamburgers. We already know that breads and cured meats are heavy in sodium. Put them together, and you easily max out your daily sodium limit in one sitting. To limit salt, choose unprocessed toppings that offer nutritional advantages, such as grilled chicken, greens, tomatoes and cucumbers.
Even foods that would otherwise be considered healthy may have high levels of sodium. A three-ounce serving of whole roasted turkey provides 84 milligrams of sodium; the same size serving of packaged, sliced turkey offers 743 milligrams.5,6 Why? Because the packaged meat would spoil in days without an injection of sodium solution. This applied to other meat products like ham, bacon and hot dogs. A better option: Shop for low-sodium varieties. The best option: Cook your own meats.
One can of store-bought chicken noodle soup can have up to 1,930 milligrams of sodium. Either shop for lower sodium options that taste just as great or make it fresh and enjoy two cups of homemade soup, so you can control the salt content.7
Skipping the burger for an order of chicken nuggets? Just three ounces of frozen and breaded nuggets can add more than 500 milligrams of sodium to your daily intake.8 The culprit: liquid salt solutions. While shopping, check labels to be sure you are selecting the lower sodium version and that there are no injected sodium solutions.
Sea salt may be marketed as healthier than table salt, but the facts show that sea salt and table salt both contain about 40% sodium.9
Although sea salt has some health benefits not offered by table salt, it won't help lower your sodium content. Gourmet chefs say they prefer it over table salt for its coarse, crunchy texture and stronger flavor, and manufacturers are using it in potato chips and other snacks because it's more natural than table salt.
But consuming more sea salt than you otherwise would because you think it has less sodium subsequently could place you at higher risk of developing high blood pressure, heart disease or having a stroke.
Sea salt is made by evaporating seawater. Because it’s not highly processed, sea salt retains trace levels of minerals such as magnesium, potassium, calcium and other nutrients.
Table salt, on the other hand, is mined from salt deposits and then processed to give it a fine texture, which strips table salt of any minerals it may have contained. Table salt also usually has additives incorporated to prevent clumping or caking.9
Whichever option you choose, just remember that both contain the same amount of sodium and make sure to follow the advice of these heart-healthy advocates:
1https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet
2https://www.heart.org/-/media/files/health-topics/answers-by-heart/why-should-i-limit-sodium.pdf
3https://www.pepperidgefarm.com/product/farmhouse-hearty-white-bread/
4https://www.papajohns.com/company/nutritional-details/index.html
5https://tools.myfooddata.com/nutrition-facts/171496/wt1/1
6https://www.hillshirefarm.com/products/deli-meat/ultra-thin-sliced-oven-roasted-turkey-breast/
7https://www.campbells.com/products/chunky/creamy-chicken-dumplings/
8https://www.tyson.com/products/air-fried-chicken-nuggets/
9https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sea-salt-vs-table-salt
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• Nov 1, 2022 