Good Lifestyle

Americans love salt. So, in fact, that the American American eats3,400 milligrams of sodium per day, which is well above the recommended limit. How is most of us eaten more than the recommended amount? Sodium-rich foods are a significant percentage of our diets.

How much sodium should we eat a day?

"TheDietetic Guidelines 2015-2020 recommend that healthy adults limit their sodium consumption toLess than 2,300 milligrams a day, "said Malina Malkani, Ms., RDN, CDN, recorded diet nutritionist,spokesperson for the Academy of Nutrition and Dieteticsand creator of theWholitaristic lifestyle.

Although the experts recommend an upper limit of 2,300 milligrams to the average American, this number decreases if you have certain medical conditions. "TheAmerican Heart Association recommends that most adults (especially those with high blood pressure) ideallyKeep their daily sodium limit of less than 1,500 milligrams. "

What are the negative side effects of high sodium consumption?

Take too much sodium can have major effects on your overall health. Malkani says that excessive sodium intake may result in increased risk of:

• withdrawal of bloating and water
• heart failure
• cerebral accident
• Hypertension
• osteoporosis
• headache
• stomach cancer
• kidney disease

So it's a good thing to keep a good trace of your sodium intake and make sure you do not consume too many high sodium products.

What foods rich in sodium are the main contributors?

We get most of our pre-packaged food sodium consumption.

"According toFood & Drug Administration (FDA), about 75% of food sodium come from packaged foods and foods consumed far from home, "said Caroline West Passello, MS, RDN, LDN, Certified Dietary Nutritionist and Spokesperson for the Academy of the Academy Nutrition and dietetics. "And according to theDisease control centers (CDC), more than 40% of the sodium we eat every day comes from only 10 types of food. "

The 10 main sources of sodium in the US diet include:

• Bread and rollers
• Pizza
• sandwiches
• Cold sections and hardened meats
• soups
• Burritos and Tacos
• Salty snacks (chips, popcorn, pretzels, snack mixes and crackers)
• chicken
• cheese
• Eggs and omelettes

That you monitor your blood pressure or wantGet rid of a balloon bellyThe first step is to reduce your consumption of high sodium foods and replace them with low sodium alternatives. To help you reduce salt, we put together a list of common foods that contribute the largest amount of sodium in the US regime, according to the CDC.

Here are 25 foods rich in sodium and their low sodium alternatives recommended for nutritionist.

Sodium Beach: 80-230 mg by 1 slice of white bread

Bread And the rollers are the largest sodium contributors in the American regime, according to the CDC. Manufacturers generally add high levels of sodium to bread for flavor and maintaining freshness. Although bread does not really have the highest levels of sodium of all foods in this list, the reason it ranks as well as Americans eat more of this food on a daily basis. (Think: toast for breakfast, bread on your sandwich for lunch and a buttered roll for dinner.)

How to reduce your sodium consumption: You have some options when it comes to eating less sodium bread. You can search for low sodium options, such asEzekiel 4: 9 Low sodium grain whole grain bread, which has 0 milligrams of sodium per slice. You can also choose to eat open air sandwiches. The use of this tip can cut your sodium consumption by 50% every time you eat.

Sodium range:922-1 279 mg

"Smoking or cure to preserve a lotdeli is what makes some very high in sodium per serving, "says Maggie Michalczyk, RDN, dietary nutritionist inscribed in Chicago who directs the blogOnce upon a time on a pumpkin.

How to reduce your sodium consumption:"Look for" little sodium meat "(which means that the product has less than 140 milligrams of sodium). Or, you can exchange lunch meat for more casual natural sources (oven chicken breast, canned tuna ) WhereSources of plant-based proteins (tofu, canned beans), saysCaroline West Passello, MS, RDN, LDN, recorded diet nutritionist andspokesperson for the Academy of Nutrition and Dietetics.

Sodium range:250-270 mg

"Seasoning Such as barbecue sauce and steak sauce are often loaded with sodium, which is added both as a valorization of the flavor and a curator, "says Malkani." As a result, these sauces and tend to contribute excessive amounts of sodium to meals. "

How to reduce your sodium consumption:Compare sodium levels in condiment brands before buying and choosing low sodium versions. "It is also helpful to reduce the amount of each condiment you use in meals and snacks," says Malkani.

Sodium range:1 278-1,870 mg

Jerk beef Perhaps a gas station, but with high protein diets becoming more popular, you may risk more frequently. However, it deserves conscious that Jerky is dried and hardened with high levels of sodium and preservative.

How to reduce your sodium consumption: Try the beef nourished with grass or biological, which is generally lower in sodium. In addition, it is also higher in nutrients.

Sodium range:780-879 mg

"The fermentation process [to create a soy sauce] requires a lot of salt," says MONICA AUSLANDER MORENO, MS, RD, LD / N, Consultant in Dietitian and Approved Nutrition forRSP Nutrition.

How to reduce your sodium consumption: "Even" reduced sodium soy sauce "is still high in sodium, especially since we use as much as a teaspoon (a portion) there in cooking / eating," says Auslander Moreno . "You can jump and get the Wasabi flavor, marinated ginger and other spices that go well in Asian cooking cooking like red pepper, black pepper, cinnamon, cloves and fennel."

Or tryLiquid aminos, who have a similar flavor. "Exchange for liquids (Bragg Aminos de is a good brand), we find in most supermarkets these days," explains Deanna Wolfe, MS, RDN, nutritionist dietitian and founder ofDietian Deanna, LLC.

Sodium range:270-590 mg

Pork skins have a renaissance with the popularity of theKeto diet and other low fat schemes. But they are also loaded with sodium.

How to reduce your sodium consumption: Stick with united pork peels because flavored versions are more likely to have more sodium.

Sodium range:200-250 mg

"The loading process requires a nice amount of salt," says Austlander Moreno.

How to reduce your sodium consumption: Unfortunately, there is not much that you can do to reduce the sodium content of pickles.

"Although pickles are raised in sodium, they also haveProbiotics in good health! It is therefore sufficient to limit to one to two spears a day [if you look at your sodium consumption], "says Ausland Moreno." You can also make sure that the rest of your day's sodium consumption remains appropriate. "

Sodium range:349-647 mg

There is a lot of funIdeas for eating cottage cheeseBut they may not be worth being examined if you need to reduce your sodium consumption. Cottage cheese is one of the foods rich in sodium because "salt improves flavor and contributes to the texture [of curved dairy]," says West Passello.

How to reduce your sodium consumption: "Swap forGreek yogurt A few times a week or make half yoghurt and half-cheese cottage, "explains Wolfe.

Sodium range:742-1 679 mg

There is no secret for anyone that the pretzels are rich in sodium visibly sprinkled: they are them. Not to mention, there is also sodium in their batter.

How to reduce your sodium consumption: Try the unsalted genre, likeBretzel single single non-salty "Splits".And beware of ovean varieties, which can contain even more sodium. Another tip: mix your pretzel betzels portion half non-salt.

Sodium range:635-844 mg

"Sodium is added to [the soup to] help preserve the freshness and improve the flavors," says Auslander Moreno.

How to reduce your sodium consumption: Many canned soups have healthy ingredients, like legumes and vegetables, but without salt, they will taste rather bland and not last as long.

"If you choose to buycanned soups, Look for those with less than 140 milligrams of sodium per serving (remember that the boxes are usually 2.5 servings). Or the factor of the icieux canned sodium in the sodium consumption of all day; It's not so big from a case if the rest of your day is low in sodium, "says Moreno.

Or prefer the options "Reduced sodium content. "" Reduced sodium content "soups have 25 percent less sodium than the original soup, which makes them a better option," says West'Lello. "For more control, try tomake your own soup! Many are simple and meet quickly. "

Sodium range:280-320 mg

Pudding is, of course, a sweet dessert, so why is instant pudding one of the food rich in sodium? Because this type of pudding is supposed to live on a shelf, it is conditioned sodium preservatives and sodium container, such as disodium phosphate and tetrasodium pyrophosphate.

How to reduce your sodium consumption: Try using a mixture that is not "snapshot". Or better yet,Make your own pudding at home that you can eat for breakfast or dessert.

Sodium range:921-1,940 mg

"Frozen meal are practical; However, an excessive amount of sodium is often added for the preservation and improvement of the flavor, "explains Malkani." In some cases, a frozen meal may contain more than a whole day of salt. "

How to reduce your sodium consumption: Look for "Low sodium" options. Or jump all together.

"Lot cook fresh meals coming andfreeze In easy warming and serving containers, so as to preserve the convenience factor of frozen meals and control the amount of sodium in each, "says Malkani.

Sodium range:170-360 mg

"Manufacturers add salt during production to prevent the growth of bacteria and maintain an acceptable level of acidity," West Passello said.

How to reduce your sodium consumption: All cheeses are not made with lots of sodium.

"Choose naturally lower cheeses in sodium; like goat cheese, the mozzarella of whole milk, Ricotta and Switzerland," says Passello West.

Sodium range:420-499 mg

While you can get it canned or bottled, this product may seem healthy because it has "vegetables" directly in the name. But if you take a look at the sodium content, you could go wrong.

How to reduce your sodium consumption: Go with a weak sodium version of your favorite brand. OrWhip your own at home.

Sodium range:300-450 mg

"The chicken is not intrinsically high in sodium, however, packed chicken pieces for retail have been" improved "with a salt solution," said West Passello.

How to reduce your sodium consumption: Check the labels on fresh and frozen poultry.
"If the Nutrition Facts panel indicates," can contain up to 15% salt solution ", check the sodium levels label," says Passello West. "Be aware of this when adding to the addition of Additional salt that a recipe can call or select a chicken product that was not improved. "

Sodium range:210-310 mg

"Manufacturers add a lot of sodium consists of preserving these desserts. Set of sodium desserts, most packaged desserts are also packed with sugar and even hydrogenated oils," says Michalczyk.

How to reduce your sodium consumption: Make your ownHealthy desserts At home or read the label to find the lowest salt option. "Many new emerging brands with restoration options better for you!" said Michalczyk.

RELATED: The easy way to dohealthier foods comfortable.

Sodium range:240-280 mg

"Sodium increases palabilité, however somepasta sauce Brands Holds up to 1,000 milligrams per cup, so it is important to read labels before buying, "says Malkani.

How to reduce your sodium consumption: Your best bet is to make yours! Lot Cook a large jar of tomato sauce and freeze the extra for nights when busy you do not have time to cook. Alternatively, compare the levels of sodium and choose low sodium versions.

Sodium range:624-751 mg

Whether you are a fan of taken away orfrozen pizzaThe pizza is one of the highest sodium foods, according to the CDC. Between the dough, tomato sauce, cheese and toppings, it can quickly top your daily salt allowance.

How to reduce your sodium consumption: Watch your fillings such as processed meats (like pepperoni and sausage) can quickly hack sodium. Choose vegetables instead. And of course, watch your serving size.

sodium range: 1 000-3 000 mg

"Many ethnic thick sauces and cooking techniques require more salt is a huge component of the flavor of the food," said Michalczyk. (Without speaking aboutMsg, Monosodium glutamate).

How to reduce your sodium consumption: Ask for the sauce on the side, light sauce or no sauce. "Vegetables are steamed preferable to add to your meal as a side dish and avoid breaded and fried things that increase the sodium and fat content of food," said Michalczyk.

Sodium range:758-871 mg

"Sodium is an amateur flavor and a preservative that helps extend the shelf life beans," says Malkani.

How to reduce your sodium consumption: "If drain and rinse canned beans thoroughly before use can cut the sodium content almost in two," said Malkani. "Search also labeled versions of" low-sodium "or" no added sodium. ""

Sodium range:280-443 mg

"According to the USDA, a bagel contains 430 milligrams of sodium, or about a third of the daily limit of the American Heart Association Heart. Much of this is that the bagels are large portions of bread, which are also foods high in sodium, "says Malkani.

How to reduce your sodium consumption: "Keep in mind that the bagels are already high in sodium-free cream cheese and other savory fillings," says Malkani. "It is helpful to be aware ofPortion sizes and consider limiting half a bagel or less. "

Sodium range:330-370 mg

Unfortunately, this iconic American staple is one of the biggest sodium offenders (as judged by the CDC.) The hot dogs are treated and are high in sodium and preservatives (nitrites and nitrates) Maintain a longer lifespan. If that is not bad enough, increased processed meat has also been linked to a risk ofColon Cancer.

How to reduce your sodium consumption: Search dogs "reduced sodium" when you can. Even better, look for versions that are nitrite and nitrate-free.

Sodium range:125-200 mg

"Salt is added to salads dressings bottles both taste and extend shelf life," said Wolfe.

How to reduce your sodium consumption: In addition to buying ahealthy vinaigretteSuch as low sodium option at the store, you can also try making your own. "Make your own vinaigrette With a good balsamic vinegar and olive oil a pinch of salt rose, pepper and garlic, "says Wolfe.

Sodium range:410-490 mg

To be clear, we are talking about flour tortillas, not corn tortillas. Flour tortillas are higher in sodium due to the fact that they are usually cooked withsodium bicarbonate and baking powder (Both forms of sodium).

How to reduce your sodium consumption: Stick with corn tortillas, which are generally less processed as flour.In addition, they have more fiber and magnesium.

Sodium range:590 mg per 1/4 teaspoon

You probably read that and do you think, why is salt on this list? It is simple: add your own shaker traits to prepared food can dramatically increase the sodium content of a dish.

How to reduce your sodium consumption: "Exchange table salt for high quality salt you need to grind," says Wolfe. "It can make you less likely to turn off with this extra step."