The Salt Hiding in Your Food-A Sneak Attack – DASH Part 3

the salt hiding in your food-head

Have you thought about the salt hiding in your food?

You’ve read about how important it is to maintain a healthy blood pressure, and the best way to do that is to cut down on your sodium intake.

Doing that also reduces your risk of stroke, heart failure, and multiple other health problems. But there’s salt hiding in your food, sometimes where you least expect it.

 salt hiding in your food-teaspoon➡ As a reminder, the American Heart Associations caps the amount of sodium safe for consumption at 2,300 mg per day. That’s ONE TEASPOON.

 ➡ Ideally, they also recommend we work that down to 1,500 mg per day.

It may be easier to do, once you learn about the salt hiding in your food.

The major part of the sodium in American diets (almost 80 %!) comes from processed and packaged foods. These foods may not even taste salty, but be packed with sodium.

 ➡ Frozen Meals – Don’t be fooled by wrappers that say “Healthy.” They often lie.

ALL processed foods contain sodium, some more than others. For instance:

• Canned or pickled foods

• Snack foodssalt hiding in your foodFood-labels

• Deli meat

• Cheese

• Condiments, sauces, and dressings

• Bread (yes!)

• Cereals (you’d be surprised)

• Soda (including diet soda)

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.”

 ➡ Also, remember that the amount of sodium listed on the ingredient label is for one serving size. If you eat more than the listed serving size, you will, of course, consume more sodium.

 Also, be aware of foods/condiments that taste sweet but are also sodium-rich:

salt hiding in your food-dressingsMarinades and salad dressings

Low-fat cottage cheese packs with fruit a whopping 28 grams of protein for only 160 calories. The catch: a one-cup serving can contain almost 1,000 mg of sodium—about 40% of what you’re supposed to have in an entire day. Look for “no-salt-added” cottage cheese.


Cereal can be a healthy way to start your day—or a salty one.
  • Many kinds of cereal have 180 to 300 mg of sodium per serving—up to 12% of what you should consume in a whole day—and that’s if you only pour one serving in your bowl.

Better bet? stick with plain oatmeal topped with fruit.


Bread is a major source of salt in the American diet, accordingsalt hiding in your food-bagels to the CDC. And bagels are just like supersized servings of bread, which is why one bagel can contain 460 mg of sodium or 19% of what you should get daily.
That’s for a plain bagel
Flavors like asiago cheese or the “everything” bagels add even more, and so does adding a smear of cream cheese (100 mg/sodium for two tablespoons).
When struck with a bagel craving, opt for a bagel thin to cut sodium by 50%.

The Centers for Disease Control has a list of six popular foods with high sodium content dubbed the Salty Six:

1. Bread and rollseach piece can have up to 230 mg of sodium

2. Pizzaone slice can have up to 760 mg of sodium

3. Cold cuts and cured meatsTwo slices of bologna have 578 mg of sodium

4. Poultryespecially chicken nuggets. Just 3 ounces have nearly 600 mg of sodium

5. Canned soupsone cup of canned chicken noodle soup can have up to 940 mg of sodium

6. Sandwiches – Consider the bread, cured meats, processed cheese and condiments, and sandwiches can easily surpass 1,500 mg of sodium

So What About Sea Salt?

salt hiding in your food-sea saltSea salt is usually marketed as a “natural” and “healthier” alternative.

The main differences between sea salt and table salt, however, are in taste, texture, and processing. Sea salt has a stronger flavor. But…both sea salt and table salt have the same amount of sodium by weight.

Better to toss your salt shaker altogether, which should help keep you from adding even more salt to your food at the table than it already contains.

Diet For High Blood Pressure

If you have high blood pressure, the DASH diet (Dietary salt hiding in your food-dash dietApproaches to Stop Hypertension) is a low-sodium intervention – and all the foods you’d eat are low in fat.

Train your taste buds

At first, foods may not taste as good without sodium. But you will adjust over time.

 ➡ Natural substitutes that taste great include lemon, ginger, and curry

 ➡ Dried herbs (such as bay leaves, basil, and rosemary), onion, garlic and dry mustard

You could also use salt substitutes but check with your doctor first. Salt substitutes are not a healthful option for everyone.

The following is taken from our review of the DASH Diet:

…Many salt substitutes contain potassium chloride instead of sodium chloride. Potassium consumed in excess may be harmful to some people…

For example, many people with kidney problems are unable to rid their bodies of excessive potassium, which could result in a deadly situation.

effects of fasting precautionsIf you have kidney problems or are on medication for your heart, kidneys or liver, it is best to check with your physician before using salt substitutes in place of sodium as some of them may interact negatively with your medications…

Click the links below to read our 2018 Best Diets For Heart Health And Diabetes Here:

➡ The DASH Diet For A Grateful Heart-Part 1

➡ DASH Diet – Choosing The Right Foods Is Easy-Part 2

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Learn More:

How To Break Up With Sodium Without Missing The Salt


Diet Disclaimer

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