10 Foods High in Salt

We may malign the salt shaker, but sodium plays an important role in the body. It's essential for fluid balance, muscle strength, and nerve function. But most of us get too much. Irish guidelines call for less than 2,300 milligrams of sodium per day - about 1 teaspoon of table salt. However most of us end up getting over double that amount. Though we may monitor our intake by not adding salt to our food we are still faced with the danger that most of our salt intake is hidden in the foods we buy at the supermarket

10 High Salt Foods

Frozen Dinners - They're quick. They're easy. And they're loaded with sodium. The average microwave dinner will contain 787 milligrams of sodium. Look for low salt versions and learn to always check ingredients labels.

Ready-to-Eat Cereals - They seem safe enough, but some breakfast cereals contain 360 milligrams of sodium per cup. As an alternative use puffed rice and puffed wheat which are generally sodium free. Or mix half of your favourite cereal with half of a sodium-free choice.

Vegetable Juices - Vegetable drinks are a healthy way to get your 5-a-day, but they're not always a smart choice if you're watching your sodium. One cup of vegetable juice cocktail contains 653 milligrams of sodium. Look for low-sodium version of vegetable juice.

Canned Vegetables - While a handy substitute for fresh, canned vegetables are typically laden with preservatives or sauces and seasonings that add extra sodium. A cup of canned sweetcorn can contain 720 milligrams of sodium. Remember to rinse vegetables thoroughly, or buy canned ones labelled ‘no salt added’ or ‘low sodium’.

Packaged Deli Meats - One look at the sodium content in packaged meats should stop you in your tracks. Ham or salami (2 slices) can pack 362 milligrams of sodium. There's no way around it - different brands and different meats have differing amounts of sodium, so start reading labels to check. And beware: a ‘healthier’ packaged meat may actually have more sodium than its higher-fat counterpart. Some brands have meats with 50% less sodium.

Soups - It's a warm comfort food on a cold day, but look out - soups are typically loaded with sodium. For instance, a cup of canned chicken noodle soup contains as much as 866 milligrams of sodium. Look for reduced-sodium versions and always check the labels.

Sauces and Flavourings - Notoriously high-sodium offenders include Teriyaki sauce (1 tablespoon) which contains 690 milligrams of sodium, and soy sauce (1 tablespoon), which may contain up to 1,024 milligrams of sodium. Even ‘lower-sodium’ soy sauce packs a wallop, so use sparingly. Go for vinegar and lemon juice to enhance flavour

Spaghetti Sauce - Half a cup of spaghetti sauce may pack 525 milligrams of sodium --and that amount barely coats a helping of pasta. Look for ‘no salt added’ versions of your favourite pasta sauces.

Nuts - A handful of salted peanuts contains 230 milligrams of sodium. The same size serving of dry-roasted, salted mixed nuts has 190 milligrams. Buy the unsalted variety, which are practically sodium-free.

Pre-Packaged Foods - Foods such as rice, potatoes, and pasta in their natural forms are naturally low in sodium. However once you grab the convenient ‘all-in-one’ box and add the flavour packet, you may end up eating more than half of your daily allowance of sodium in just one serving. Skip the packaged rice, and choose a plain, fast-cooking variety; then add your own seasonings

Remember.

Check Your Medicine Cabinet Too - Some headache or heartburn medicines can contain sodium carbonate or bicarbonate. Read the ingredient list and warning statement to be sure. It all adds up to exceed your daily recommended amounts.