|
For some people - especially those who are sodium-sensitive, or who have high blood pressure (hypertension) - sodium may elevate blood pressure even further. If your doctor recommends that you reduce the amount of sodium in your diet:
- Eat foods without adding extra salt
- Read nutrition labels to find out how much sodium is in a serving
- Choose foods that are naturally low in sodium
- Rinse canned vegetables and beans in cold water
- Replace salt in recipes with herbs and spices 7
Sodium Content of Common Foods
canned and prepared foods are generally high in sodium.
Read the labels to see how much sodium is in what you eat
Food |
Serving size |
Sodium (mgs.) |
| Table salt |
1 teaspoon |
2,000 |
| Pizza Hut Personal Pan Pizza |
1 pie |
1,160 |
| Canned Chili with Beans |
1 cup |
1,130 |
| Soy Sauce |
1 tablespoon |
1,000 |
| Campbell’s chicken noodle soup |
1 cup |
900 |
| McDonald’s Egg McMuffin |
1 sandwich |
710 |
| commercial pasta sauce |
1/2 cup |
620 |
| Sliced ham (luncheon meat) |
2 ounces |
550 |
| Cottage Cheese (low-fat 1%) |
1/2 cup |
500 |
| Pretzel nuggets |
1 ounce |
500 |
| English muffin, toasted |
1 |
265 |
| Hard/soft boiled egg |
1 |
62 |
| Reduced-sodium vegetable soup |
1 cup |
40 |
| Baked Potato |
1 medium |
16 |
| Kidney beans, cooked |
1 cup |
4 |
| Air-poped popcorn (no salt added) |
3 cups |
0 |
Sodium-Containing Ingredients
These common ingredients (preservatives, thickeners, and flavor enhancers) are ”hidden” sources of sodium. Look for these words on the food label when you shop. Then check to see how much total sodium is in that product
| Baking soda (sodium bicarbonate) |
Sodium caseinate |
| Baking powder |
Sodium propionate |
| Disodium phosphate |
Sodium sulfite |
| Monosodium glutamate (MSG) |
Sodium nitrate |
| Sodium citrate |
Teriyaki sauce |
Good Taste Without Salt
Foods prepared with less salt or no salt can have plenty of flavor. Try some of these ideas:
- Make your own spice blend with equal parts of dried basil, oregano, garlic powder, and a pinch of red pepper flakes.
- Marinate chicken breasts in orange juice, dried tarragon leaves, and ground black pepper.
- Cook dried beans — which are low in sodium — from scratch, and flavor with cumin, garlic, onion, curry, thyme, oregano or ginger. Combine several spices for delicious results.
- Try an aromatic rice like Basmati rice and season with chopped chives, scallions, minced red onion, fresh mint, or curry powder. Remember rice mixes are high in sodium.
|
