Salty Foods to Avoid

Sodium which is mostly consumed by us in sodium chloride form called salt has a recognizable taste. Sodium is an essential mineral required by the body in small amount. This mineral along with potassium helps in regulating the body's fluid balance. However, by eating salty foods, the amount of sodium mineral in the body increases.

One of the common reasons of fluid retention in the body is due to excess intake of salt. It also increases the chances of high blood pressure, heart failure, kidney stones, gastritis, stroke, and osteoporosis. Reduction of salt intake can decrease the risk of such diseases, which you can do by enjoying the natural taste of food.

Here are some of the salty foods and salty snacks to avoid, that you should remember in order to cut down salt intake.

Here is a list of foods which contain high amount of sodium in them, that you should avoid.

• Many fast foods and take away foods are high in sodium, so try to avoid these foods. Foods like pizza, cheeseburgers, and hotdogs should be avoided.

• Packaged snack items like potato chips, corn chips and pretzels are also high on sodium content, and definitely should be avoided.

• Fresh meats are low in sodium content, while processed meats like sausages, bacon, ham, salami, corned meats, hot dog, smoked salmon, and other luncheon meats are high in sodium.

• Instant food packages of noodles, soups, or pasta are also high in sodium.

• Many sauces/condiments like soy sauce, tomato sauce, ketchup, and soups contain surprisingly high amount of salt. If you are having packed soups regularly, then the risk for stomach cancer increases.

• Salted nuts like salted cashew nuts and peanuts are high in salt, but you can take off the excess salt by rubbing off the nuts with fingers. Or you can go for plain nuts which are low in sodium.
• Dressings and spreads like mayonnaise, salted butter, and margarine are high in sodium.

• Cornflakes are high in sodium, a bowl of cornflakes contains sodium amount equivalent to a small packet of plain chips.
• Many breakfast cereals, breads, and cracker biscuits contain lot of sodium.

• Table salt is one of the most common source of sodium used.
• Natural foods like cheeses, olives, seafood, and certain legumes also contain surprisingly high amount of sodium.
• Some of the over-the-counter drugs contain high levels of sodium, so read the label carefully before buying an OTC medication.

For US the recommended daily allowance for sodium intake is 2400 mg, while the UK RDA for sodium is 1600 mg. People who have high blood pressure problems need to lower the amount of sodium intake. The average intake in US is between 4000 to 5000 mg, which is high intake of sodium, and hence the above mentioned foods need to be avoided.

Firstly, try to avoid all packaged and processed food items. Avoid adding salt to your plate. If you think anything you eat tastes salty, then avoid it as such foods are containing too much salt. Instead of adding salty dressings, spice things up with salt substitute like fresh lemon juice or herbs. It is always better to eat fresh foods, than opting for packaged food.

Avoid eating at fast food restaurants, as most fast foods are high in sodium content. Also, go easy with meats like red meat which is high in sodium. Read food labels while shopping to buy food items which have low sodium amount.

Look for words like low-sodium, no salt added, sodium-free, sodium reduced, and unsalted on labels to buy products which are low in sodium.

These were the salty foods and other useful information and tips. So, limit your intake of these salty foods and make healthier choices, in order to cut down the risk of health conditions related to excess salt intake.