Do You Know Where Salt Is Hiding in Your Food?
Experts recommend no more than 2,300 mg of sodium a day, but most Americans average of about 3,400 milligrams. Learn about how salt may be hidden in your food, even in foods that don’t taste salty.
From our favorite pretzels to our daily sandwiches, salt is in almost everything we eat. But how much is too much?
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The American Heart Association recommends an ideal limit of no more than 1,500 mg per day for most adults. People with certain medical conditions should consume even less.
Sea salt is generally marketed as a “natural” and “healthier” alternative.
The main differences between sea salt and table salt are in taste, texture and processing. Sea salt has a stronger flavor. However, what people should remember is that both sea salt and table salt have the same amount of sodium by weight.
According to the AHA, a teaspoon of table salt has about 2,300 mg of sodium while a teaspoon of sea salt may have less sodium only because fewer salt crystals fit on the spoon.
“When it comes down to it, sea salt doesn’t offer any health advantages over regular table salt,” says Dr. Thomas.
It does help to avoid adding salt to your food at the table, but unfortunately, a major part of the sodium in American diets — more than 70% — comes from processed and packaged foods. These foods can be high in sodium even if they don’t taste salty.
Processed foods include:
Checking labels is the only way to know how much sodium is in your food. If you buy packaged or processed foods, choose foods that are labeled sodium-free or very low sodium.
“Remember that the amount of sodium listed on the ingredient label references a particular serving size,” says Dr. Thomas. “If you eat more than the listed serving size, you’ll consume more sodium.”
The AHA has a list of six popular foods with high sodium content dubbed the “Salty Six”:
When making plans to your favorite restaurant, sometimes the restaurant will add their menu’s nutritional values on their website. If possible, take a look before you go. This can help you make a decision based on how much sodium is in your meal of choice.
If you have high blood pressure, the DASH diet (Dietary Approaches to Stop Hypertension) is a low-sodium intervention. All the foods you would eat are low in fat.
The diet calls for four to five servings of fruit, four to five servings of vegetables, and two to three servings of low-fat dairy. It’s also rich in whole grains, fish, poultry, beans, seeds and nuts – while also limiting sugar and red meats.
Work with your doctor or dietitian to figure out a meal plan for you with the DASH diet.
It is possible to train your taste buds to eat less salt. You may not like eating food without sodium at first, but your taste buds will adjust over time.
“Try using natural substitutes like lemon, ginger, curry, dried herbs (such as bay leaves, basil and rosemary), onion, garlic and dry mustard,” says Dr. Thomas. “You might also use salt substitutes, but check with your doctor first.”