Salt is eaten in reasonable quantities and is healthy. Supports the body’s water management, allows the proper functioning of muscles and the nervous system. Unfortunately, due to the modern diet, we often eat too much of it. Do you know what salt products are the most?
A healthy person should eat up to 2300 mg of sodium each day, and people with hypertensive problems should not eat more than 1,500 mg per day. Meanwhile, most of us eat it more without knowing that what they put on the plate contains large amounts of salt. Here are the most salty foods. When you buy and eat them, remember to keep your hands away from the salt shaker.
Frozen, ready-made dishes
One serving of frozen lasagna is 1200 mg sodium, which is more than half of the daily requirement of a healthy person and almost the maximum dose for a person suffering from hypertension. Always read labels on ready meals and read them carefully – you are interested in the amount of sodium in the whole portion, not in 100 g.
A portion of cereal in a glass may contain 250 mg of sodium. If you like cereal, mix half a glass of puffed rice with half a glass of your favorite cereals and add this mixture to milk or yogurt. You can also look for cereals with low sodium content. Typically, these more processed flakes (circles, balls, etc.) contain more sodium than mixtures of natural flakes.
A glass of tomato or multi-vegetable juice is a simple way to increase the number of portions of vegetables in your daily diet. However, not every juice will be good for you, if you have to be careful about the amount of salt you eat. Some juices are very salty – one glass contains 480 mg of sodium. Luckily, you’ll find juices with a reduced content on the store shelf.
Vegetables in a can
Did you know that a can of corn contains even 730 mg of sodium? Before you buy, check how much salt has been added to the canned vegetables you want. Whenever you prepare a dish using canned vegetables, thoroughly rinse them before adding to the dish – this allows you to get rid of some of the salt.
Some processed meat
Sausages and sausages packed in foil can also contain a lot of salt. Some types of salami are recorders in this respect – 362 mg of sodium in two slices! Pay special attention to products with a reduced fat content – they usually have a higher sodium content.
Soups with powder and cans
Sometimes it’s the fastest way to warm up on a cold day. Unfortunately, instant soups are also often a “salt bomb”. The same is true for soups in cans that contain up to 750 mg of sodium per serving. Solution? Read labels.
Marinades and ready sauces
Prepared marinades and sauces are another group of products to watch out for. A spoonful of soy sauce can contain over 1000 mg of sodium. Therefore, use it in moderation. It is best to prepare marinades and sauces yourself, because then you control the amount of salt contained in them in 100%.
100 g of roasted, salted nuts are 192 mg of sodium. So it’s better to eat unsalted nuts that are just as caloric and contain the same nutrients as their salted counterparts.
30 g potato chips contain 140 mg of sodium
30 g cheese cheeses contain 240 mg of sodium
30 g pretzels contain 390 mg of sodium
Warning! Snacks marked as fat-free do not contain less salt at all; they can even contain more of it.
How to read the sign
“No salt” – the product contains less than 5 mg of sodium per serving
“Low salt content – up to 140 mg of sodium per serving
“Reduced salt content” – sodium level reduced by 25%
“Untainted \ – no salt, but with natural sodium content
The names of salt
If you find sodium, disodium, monosodium or trisodium in the product, regardless of what the other part of the substance name is (citarate, saccharin, phosphate, alginate, etc.), it is a sign that the product contains salt.