What is sodium in food

You may flavor foods with sauces either during cooking or at the table, but some of that flavor comes from salt. You can find reduced-sodium versions of some sauces, including soy sauce, or make your own to keep levels low. In a recent sampling of U. However, sodium ranged from —1, mg in the sampling of these processed meats, which suggests that if you read labels carefully, you may find lower-sodium options 9.

Still, processed meats are best saved for an occasional treat rather than everyday fare. The World Health Organization WHO cautions that eating processed meats increases your risk for certain cancers 34 , You may not think to check the sodium in a can of plain tomato sauce or other canned tomato products, but you should.

Bagels are an especially big sodium contributor, as they tend to run large in size. Choosing smaller portions of bread will help you cut back on sodium, and opting for whole grain versions is healthier. Like other canned foods , canned meats are higher in sodium than their fresh counterparts, though some manufacturers may be gradually reducing sodium.

Pass these up for lower-sodium canned options or buy fresh 9. Boxed meal helpers contain pasta or another starch along with powdered sauce and seasonings. You typically just add water and browned ground beef — or sometimes chicken or tuna — then cook it on your stovetop. A much healthier and yet still quick alternative is to make your own stir-fry dish with lean meat or chicken and frozen vegetables. The ones you make from frozen or refrigerated dough may be especially high in sodium, so limit biscuits to an occasional treat 9.

This favorite comfort food is high in sodium, mainly due to the salty cheese sauce. Current data shows that a 2. If you want to occasionally eat macaroni and cheese, consider buying a whole grain version and dilute the dish by adding some vegetables, such as broccoli or spinach. Many frozen meals are high in sodium, some containing at least half of your daily sodium allotment per dish. Check the label of each variety, as sodium can vary widely within a specific product line The FDA has set a limit of mg of sodium for a frozen meal to qualify as healthy.

You can use this number as a reasonable sodium limit when shopping for frozen meals. Recipes to make baked beans at home may not have any less sodium, but you can modify them to reduce the added salt 41 , Turkey bacon can pack just as much sodium, so check the nutrition label 43 , For good health, you should limit your use of these processed meats — regardless of the sodium count.

In addition, your risk of developing salt-sensitive high blood pressure increases with age. Processed meats — such as ham, cold cuts, jerky, hot dogs and sausage — are especially high in sodium.

Even plain, frozen shrimp are often treated with sodium-rich additives. Convenience foods — including boxed potatoes, canned soup, instant pudding, meal helpers, pizza, and frozen meals — also tend to run high in sodium, as do salty snacks such as pork rinds and pretzels.

Some manufacturers are gradually reducing the sodium in certain packaged foods, but change is happening slowly. Regardless, many of these foods are unhealthy anyway. Though vegetables are incredibly healthy, many people don't get enough servings each day. Here are 17 creative ways to add more veggies to your diet. Starting a running routine at any age needs to be done gradually. Following a structured training plan that increases your mileage over several weeks…. Diets higher in sodium are associated with an increased risk of developing high blood pressure , which is a major cause of stroke and heart disease.

The food supply contains too much sodium and Americans who want to consume less sodium can have a difficult time doing so. That is why the U.

Food and Drug Administration is working with the food industry to make reasonable reductions in sodium across a wide variety of foods. Even though sodium may already be in many packaged foods when you purchase them, you can lower your daily sodium intake by using the Nutrition Facts label. But remember, the sodium content can vary significantly between similar types of foods. Table salt also known by its chemical name, sodium chloride is a crystal-like compound that is abundant in nature.

Sodium is a mineral, and one of the chemical elements found in salt. As a food ingredient, sodium has multiple uses, such as for curing meat, baking, thickening, retaining moisture, enhancing flavor including the flavor of other ingredients , and as a preservative. Others have added salt — and foods with added salt usually contain higher amounts of sodium, so check the Nutrition Facts label and look for options that are lowest in sodium.

Only a small number of foods account for the majority of sodium consumed in the United States, and examples include:. Most restaurant foods are high in sodium. This includes both fast food chains and fine dining options. Before you go out to eat, check to see if the restaurant has nutrition information posted on their website. Or, at the restaurant, ask your server about lower salt options. Plus, ask for sauces and salad dressings on the side. That way you can use less of those high salt items.

The best way to learn how much sodium is in particular foods is by reading the Nutrition Facts label:. Have you noticed any changes to the Nutrition Facts labels? Learn more about the new labels by visiting the FDA website. Even if you take medicine for high blood pressure, you need to watch how much sodium you eat.