Most Of The Salt In Your Diet Comes From These 25 Foods

A high-salt diet has long been linked to higher odds of developing high blood pressure and heart disease as well as an increased risk of heart attack, stroke and heart failure.

But there is still a healthy debate ongoing. It is still worth the effort to reduce your salt intake.

"A lack of salt is a problem as well, but there is a happy medium. What we see is that most Americans have too much salt in their diet. The issue is when we have too much salt in a diet, it makes the body retain too much water, which brings up the blood pressure and blood volume. It causes more strain on the heart, kidneys, and brain," said cardiology specialist  Dr. Dane Gruenebaum.

The average American consumes about 3.5 grams of salt a day. Cardiology specialist  Dr. Dane Gruenebaum from the Corpus Christi Medical Center says most of this comes from the highly processed foods that we routinely eat.

"As long as we are buying processed foods, canned foods, that's where most of it comes from. We are going out to restaurants being conscious of these things, and not having any more.  Little things like trying your food to make sure that you can tolerate to making sure you don't add any more. These subtle things can cause a reduction in the amount of salt we take and how this controls our blood pressure easier," said Dr. Gruenebaum.

To lower the risk of heart disease, adults should reduce sodium intake to less than 2 grams a day. 

"Just like some people count calories, or some people track their exercise, doing the same thing and reading the labels is what it comes down to. If you are purchasing processed food, you really need to read the labels or be cognizant of it. Heart disease is the number one killer in America, and strokes are the 5th killer in America. So, it is a big problem overall in society," said Dr. Gruenebaum.

More than 70 percent of sodium consumed is from processed and restaurant foods. Only a small portion of sodium or salt is used in cooking or added at the dinner table.

The body needs a small amount of sodium to function, but most Americans consume too much sodium. High sodium consumption can raise blood pressure, and high blood pressure is a major risk factor for heart disease and stroke. Heart disease and stroke are the nation's first and fifth leading causes of death.

When your kidneys can't eliminate enough sodium in your body, sodium starts to build up in your blood. Because sodium attracts and holds water, your blood volume increases, which makes your heart work harder and increases pressure in your arteries.

Consuming too much salt raises your blood pressure levels.  If you eat too much salt, the extra water stored in your body raises your blood pressure. So, the more salt you eat, the higher your blood pressure.

The higher your blood pressure, the greater the strain on your heart, arteries, kidneys and brain. This can lead to heart attacks, strokes, dementia and kidney disease.

Your body needs some sodium to function properly because it:

  • Helps maintain the right balance of fluids in your body
  • Helps transmit nerve impulses
  • Influences the  contraction and relaxation muscles

How much do you need? 

The dietary guidelines for Americans recommends limiting sodium to less than 2,300 mg a day. 

Reducing Cardiovascular Disease 

  • Research suggests that reducing sodium lowers cardiovascular disease and death rates over the long term.
  • Sodium reduction continues to be an effective and safe strategy to lower blood pressure.
  • Reducing sodium intake lowers blood pressure, with greater effects among people with hypertension.

Sodium Content of Food

Whether you're living with heart failure or not, it's important how much sodium certain foods contain. Here's a quick glance of some more popular foods.

Note: These are ranges. The sodium content in certain food items may vary.

Food

Serving Size

Milligrams Sodium

Protein

Bacon

1 medium slice

155

Chicken (dark meat)

3.5 oz roasted

87

Chicken (light meat)

3.5 oz roasted

77

Egg, fried

1 large

162

Egg, scrambled with milk

1 large

171

Dried beans, peas, or lentils

1 cup

4

Haddock

3 oz cooked

74

Halibut

3 oz cooked

59

Ham (roasted)

3.5 oz

1,300 to 1,500

Hamburger (lean)

3.5 oz broiled medium

77

Hot dog, beef

1 medium

585

Peanuts, dry roasted

1 oz

228

Pork loin, roasted

3.5 oz

65

Roast lamb leg

3.5 oz

65

Roast veal leg

3.5 oz

68

Salmon

3 oz

50

Shellfish

3 oz

100 to 325

Shrimp

3 oz

190

Spareribs, braised

3.5 oz

93

Steak, T-bone

3.5 oz

66

Tuna, canned in spring water

3 oz. chunk white

300

Turkey (dark meat)

3.5 oz roasted

76

Turkey (light meat)

3.5 oz roasted

63

Dairy Products

American cheese

1 oz

443

Buttermilk, salt added

1 cup

260

Cheddar cheese

1 oz

175

Cottage cheese, low-fat

1 cup

918

Milk, whole

1 cup

120

Milk, skim or 1%

1 cup

125

Swiss cheese

1 oz

75

Yogurt, plain

1 cup

115

Vegetables and vegetable juices

Asparagus

6 spears

10

Avocado

1/2 medium

10

Beans, white cooked

1 cup

4

Beans, green

1 cup

4

Beets

1 cup

84

Broccoli, raw

1/2 cup

12

Broccoli, cooked

1/2 cup

20

Carrot, raw

1 medium

25

Carrot, cooked

1/2 cup

52

Celery

1 stalk raw

35

Corn (sweet, no butter/salt)

1/2 cup boiled

14

Cucumber

1/2 cup sliced

1

Eggplant, raw

1 cup

2

Eggplant, cooked

1 cup

4

Lettuce

1 leaf

2

Lima beans

1 cup

5

Mushrooms

1/2 cup (raw or cooked)

1 to 2

Mustard greens

1/2 cup chopped

12

Onion, chopped

1/2 cup (raw or cooked)

2 to 3

Peas

1 cup

4

Potato

1 baked

7

Radishes

10

11

Spinach, raw

1/2 cup

22

Spinach, cooked

1/2 cup

63

Squash, acorn

1/2 cup

4

Sweet potato

1 small

12

Tomato

1 medium

11

Tomato juice, canned

3/4 cup

660

Fruits and fruit juices

Apple

1 medium

1

Apple juice

1 cup

7

Apricots

3 medium

1

Apricots (dried)

10 halves

3

Banana

1 medium

1

Cantaloupe

1/2 cup chopped

14

Dates

10 medium

2

Grapes

1 cup

2

Grape juice

1 cup

7

Grapefruit

1/2 medium

0

Grapefruit juice

1 cup

3

Orange

1 medium

1

Orange juice

1 cup

2

Peach

1

0

Prunes (dried)

10

3

Raisins

1/3 cup

6

Strawberries

1 cup

2

Watermelon

1 cup

3

Breads and grains

Bran flakes

3/4 cup

220

Bread, whole wheat

1 slice

159

Bread, white

1 slice

123

Bun, hamburger

1

241

Cooked cereal (instant)

1 packet

250

Corn flakes

1 cup

290

English muffin

1/2

182

Pancake

1 (7-inch round)

431

Rice, white long grain

1 cup

4

Shredded wheat

1 biscuit

0

Spaghetti

1 cup

7

Waffle

1 frozen

235

Convenience foods

Canned soups

1 cup

600 to 1,300

Canned and frozen main dishes

8 oz

500 to 2,570

Source : http://www.kristv.com/story/37481786/our-love-of-salt-puts-us-at-risk-for-high-blood-pressure-other-health-problems

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Most Of The Salt In Your Diet Comes From These 25 Foods

Source:NDTV

Most Of The Salt In Your Diet Comes From These 25 Foods

Most Of The Salt In Your Diet Comes From These 25 Foods

Source:SCNow

Most Of The Salt In Your Diet Comes From These 25 Foods