You normally consume about 3,500 mg of sodium each day. This is far more than the recommended 2,200 mg. I am listing top foods that account for more than 55 percent of sodium we may eat each day, along with simple ideas to help you eat less salt every day.
All important pizza ingredients-the crust, cheese, and sauce- contains lot of salt. When you add cured meats such as sausage or pepperoni, it adds even more sodium.
Smart swap: The best way to go is to switch to homemade pizza using pre-baked whole wheat pizza crust with liberal amounts of low-sodium pizza sauce and slivers of light cheese or part-skim mozzarella. Top with sliced mushrooms, bell peppers, or other vegetables you like. Bake at around 450 degree until the cheese melts.
Breads and rolls
This particular category is on the top because most breads are salty (a slice may have about 120-250 mg of sodium), and also because we eat so much of it every day.
Smart swaps: avoid bagel or toast for breakfast and switch to a bowl of oatmeal prepared with minimal salt. Bypass your dinner breakfast for a serving of whole grains, such as brown rice, barley, quinoa, or farro.
Cold cuts and cured meats
These processed meats include ham, bacon, salami, hot dogs, sausage, and deli or luncheon meats. Not only these meats have high sodium chloride (salt), they also have liberal amounts of sodium nitrate as a preservative, which also boosts the overall sodium count.
Smart swap: Try to cook your own fresh turkey breast or fresh chicken to slice up for sandwiches.
Like various pizza versions, most sandwiches are full of salty ingredients (cheese, pizza, cured meats and cold cuts),
Smart swap: use veggies such as avocadoes, tomatoes, and lettuce. Avoid cheese, and add some peanut butter or humus with sliced banana or apple.
Many varieties of canned soups may contain as much as 900 mg of sodium per serving.
Smart swap: choose lower-sodium versions. Or just go ahead and make your own large batch of homemade soup, adding just enough salt to taste. Freeze this soup in individual serving containers for convenience.
This includes popcorn, chips, snack mixes, pretzels, and crackers.
Smart swap: Choose reduced-or-low sodium versions of these sack foods.
Burritos and tacos
They’re widely popular Mexican dishes that have a cocktail of many high-salt ingredients, such as cheese, seasoned, slat meat and beans. Did you know that white flour tortillas (about 8” diameter one may have 450 mg of sodium)?
Smart swaps: Switch to whole grain tortillas (they have just 4-7 mg of sodium each) and fill them with grilled mild white fish or grilled chicken. Opt for low-sodium canned beans and top tacos, and burritos with chopped salsa and vegetables.
This highly popular protein source is mostly prepared in commercial kitchens, which means lot of salt is added. Fried or rotisserie kitchen from restaurants or stores may have up to five times the sodium present in plain chicken you normally prepare at home.
Smart swap: Sauté or bake plain chicken breasts seasoned with different salt-free herb blends available on the market.
Eggs and omelets
One egg has just 64 mg sodium, so this particular category again reflects on cooking methods and other ingredients. For instance, in many fast-food egg breakfast sandwiches, cheese is extensively used for adding taste. Similarly you will find excessive ham in English muffin, and omelets are so full of bacon, cheese, and ham.
Smart swap: Revert to soft cooked or own poached eggs. These days, many grocery stores carry high quality hard boiled eggs, which are even more convenient.
The sodium content of cheese can vary widely, even in case of same varieties, so it’s important for you to check labels. Blue cheese and Feta are among the saltiest varieties, while ricotta and goat cheese are on the lower end.
Smart swap: Opt for low sodium cheese, or substitute small amounts of finely grated, savory hard cheeses such as Romano or Parmesan as a replacement for other cheeses.