Vegetables and fruits Any fresh fruit, such as apples, oranges, or bananas. Any fresh vegetables, such as spinach, carrots, or broccoli Frozen vegetables without added butter or sauce. Canned vegetables that are low in sodium or that have not been added salt can be rinsed to remove some of the sodium. The average adult consumes about 3,400 milligrams (mg) of sodium per day, much more than the recommended daily goal of 2,300 mg.
Here are the top 10 types of foods that account for more than 40% of the sodium we eat every day, along with some ideas for simple changes to help you eat less salt. This category tops the list not because bread is particularly salty (a slice contains around 100 to 200 mg of sodium), but because we eat a lot of it. All the essential ingredients in pizza (the dough, the sauce and the cheese) contain a lot of salt. Adding cured meats like pepperoni or sausages adds even more sodium.
Like pizza, most sandwiches contain savory ingredients (bread, cheese, and cold cuts). Some varieties of canned soup contain up to 940 mg of sodium per serving. Like pizza, these popular Mexican dishes combine several high-salt ingredients, such as white flour tortillas (an 8-inch diameter one contains approximately 400 mg of sodium), cheese, and salted and seasoned meat and beans. An egg contains only 62 mg of sodium, so this category also reflects other ingredients and cooking methods.
For example, most fast-food egg breakfast sandwiches are prepared with cheese and ham in the form of an English roll, and tortillas are also often filled with cheese, bacon, and ham. Following a low-sodium diet has several important health benefits. Even reducing your sodium intake by a small amount can lower your blood pressure over time. A lower amount of sodium can also reduce the risk of heart attack and stroke.
When the body gets too much sodium, the excess fluid passes into the bloodstream. This increase in fluid volume puts pressure on blood vessels and causes them to harden over time. This causes the heart to work harder to pump blood throughout the body. By reducing sodium intake, you can help relieve tension from your heart and blood vessels.
That's where it's important to know the best foods to reduce sodium. While reducing sodium intake may be difficult at first, you should know that it's worth the effort. It's also helpful to understand that our taste buds can adapt over time. This means that if you reduce the consumption of salt in your diet, your foods may taste bland at first, but they will improve as you eat them.
Here are some foods to reduce sodium in your diet. Fruits and vegetables are an essential part of a healthy diet. These foods are naturally low in sodium and rich in vital nutrients. They're also delicious, low-sodium side dishes.
Whole grains are an important part of a heart-healthy diet and are packed with fiber and energy that are good for your health. Look for whole grains that contain less than 5 percent of your daily value of sodium. The nutrition label will contain this information. Avoid products that contain more than 20 percent of your daily amount of sodium, as this is considered high.