It's Not Just in the Shaker
If you want to do your heart a big favor, cut the salt. A recent study in the New England Journal of Medicine finds that if every American had about a half-teaspoon less daily, it could reduce the annual number of new cases of coronary heart disease by 60,000; stroke by 32,000 and heart attacks by 54,000. A pinch less salt could also add up to some big healthcare savings: up to $24 billion. (Most of us actually consume more than the recommended daily limit of 2,300 mg., or about a teaspoon). But it's not as easy as skipping the salt shaker--about 75 percent of the sodium we consume comes from processed foods, say researchers. A new Institute of Medicine report recommends the government setnew standards for acceptable levels, and the FDA said it does plan to work with manufacturers to cut salt in food products over the next decade. What to do in the meantime? “Generally, the farther away you get from boxed or other prepared foods, the less salt you will consume, and the healthier you will be,” says Kristin Kirkpatrick, a registered dietitian with the Cleveland Clinic Foundation. Here are some common culprits to avoid.
Soups and Sauces
While canned soups and mixes, vegetables and pasta sauces sound healthy, the salt content of these goodies can be staggering. One cup of miso soup can contain more than 2,500 mg of sodium. That’s more than the entire recommended daily sodium intake.
Even one-half cup of canned carrots contains 300 mg. Pasta sauces are a sea of hidden salts, too. Just one-half cup of creamy Alfredo sauce can contain 1,050 mg of sodium. The smart choice: Look for low-salt versions of these types of prepared foods. Better yet: Make your own soup and sauces. That way you’ll know exactly how much salt you imbibe.
Sandwich Meats and Sides
Who doesn’t like a good deli sandwich and side salad for lunch? But these foods, too, can contain a sneaky serving of salt. Two slices of ham equals 739 mg of sodium. Ask for one cup of mac-n-cheese too and you’ve added another 1,061 mg to your luncheon salt lick. Even seafood sandwich fillers like a cup of tuna salad can contain up to 824 mg of salt.
If you indulge in these items during lunch, make sure you take it easy at dinner. Try three ounces of fresh orange roughy, which contains only 59 mg of salt, and one cup of unsalted fresh green beans (just 1 mg of salt).
Condiment Culprits
Salt isn’t the only flavoring to avoid. Condiments can add to your intake, too. One tablespoon of ketchup contains 167 mg of salt, and just one measly tablespoon of commercial Italian salad dressing contains 243 mg.
While these numbers may seem low, remember, few people use only one tablespoon of catsup on a burger, let alone one tablespoon of dressing on a salad. When you’re watching your sodium intake, every drop of dressing makes a difference.
Beware of Breakfast Treats
No one can argue with the need to start your day with a good breakfast. But even some of the most beloved breakfast treats contain a surprising amount of salt.
Popular cold and hot breakfast cereal can contain anywhere from 150 to nearly 300 mg of salt per serving. Three scrambled eggs add up to 513 mg. And even one pancake, made from a dry mix, contains 239 mg of sodium. (And, really, who can eat just one?) Try limiting yourself to one serving of a low-sodium cereal with low-fat milk. If you want something sweet, add some fresh berries.
Try Fresh, Not Fast or Frozen
Consider this: A frozen turkey and gravy dinner packs nearly 800 mg of salt. A six-inch submarine sandwich, made with cold cuts, has 1,651 mg of salt. A fast-food double cheeseburger, with condiments: 1,051 mg of salt.
The obvious answer is to avoid these types of foods. Or opt for “low-sodium” alternatives, which can contain less than 140 mg of sodium per serving. If you are going out to eat, remember that restaurant meals contain salt, too. The good news: most restaurants publish their menus and nutrition data online. And you can ask the chef to go sans salt.
Pass on the Pretzels
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