Sodium is a metallic element that our body needs in order to survive. There are many different forms of sodium – and that which we are very familiar with is sodium chloride. It's almost in everything we eat. Studies show that high sodium intake results to the narrowing of the blood vessels and the harmful thickening of the blood. High sodium levels also result to other diseases like the formation of gallstones and kidney failure. According to a study conducted by researchers from the University of Pennsylvania, Americans consume more salt than they should be taking.

Although the recommended sodium intake varies from one person to another, a sufficient intake should not exceed 2400 milligrams in a day. This is according to the Dietary Approaches to Stop Hypertension or DASH study at the National heart, Lung and Blood Institute. It is not surprising to know that most people tend to enjoy eating salty or sodium-rich foods (some foods may be rich in sodium but does not taste like it). Some of the tastiest foods are those that are rich in salt – junk foods, packed meats, canned vegetables and frozen dinners to name some.

According to a study published in the 2007 issue of the British Medical Journal, reducing sodium intake can lower a person's cardiovascular risk by 25 to 30 percent. Before embarking on a low sodium diet, it is important to understand that it needs to be considered as a lifestyle change. Cutting back on sodium is a long-term investment for a healthier life and a lower risk of diseases. But it's easy to overindulge in sodium even when there's an effort to avoid too much of it. Most processed foods are rich in sodium unless there is a printed label saying otherwise. Thus, when reading labels, make sure that you read it properly. A label saying the product is a lighter version may mean that it is low in fat and not in sodium. Checking the nutritional table is an easier way to know if the food is has high salt content. But the easiest way is to avoid eating foods that are known to be rich in sodium; processed foods.

Below are seven foods that are packed with salt.  Intake of such foods should be avoided altogether or kept at a minimum:

• Frozen dinners

  People often keep frozen dinners for instances when there's no more time to cook or wait for delivered food. You throw them in a microwave and you have your meal. But frozen dinners are loaded with salt; a turkey and gravy dinner for example contains almost 800 milligrams of salt for just a single serving. Storing healthier meals like fresh vegetables and fruits will make you better prepared. Vegetable meals are very easy to whip up and it takes less time to cook. Keeping fast-cook recipes will also eliminate the need for frozen dinners.

• Canned Vegetables

  You can keep them for months and they'd still stay edible. Canned vegetables definitely have longer shelf lives than their fresh counterparts. But they are very high in sodium and can be very unhealthy. The water they are kept in is loaded with sodium to keep them preserved. A can of cream-style corn, for example, contains more than 700 milligrams of sodium. That's way above a person's sodium limit for one meal.

• Packed Meats

  Two slices of salami can contain over 600 milligrams of sodium. Deli meats are often preserved using a lot of salt. Most smoked meats are also high in salt. But in cases where using packed meats is unavoidable, choose those that has the lowest sodium content. And when cooking them as part of a dish, avoid adding more salt; the salt content in the meat is enough to give it flavor. Different brands also have varying sodium content. Always read the label before putting anything in your shopping cart to ensure that you are making the right choice.

• Canned Soups

  Opening a can of soup is one of the best comfort food during cold weather or when you have colds. But they are very rich in sodium. A single cup of canned chicken soup can contain as much as 1000 milligrams of sodium. That leaves you 1400 for the entree and the rest of the meals for the day if you want to maintain a healthy sodium intake. There are healthier brands of soup that contains less sodium. Food manufacturers will often label them as “less sodium” or “light.” But make sure to read the label carefully and compare brands to make sure that you are really getting less sodium.

• Flavorings and Marinades

  Instead of buying those premixed marinades, food flavorings and sauces, why not make your own? This will give you more control on how much salt you are using. You can also make adjustments according to your taste. You can search the internet for marinade and sauce recipes or ask your friends how they make great tasting salsa. They may say it's a secret but you'll surely get some advice.

• Junk Foods (pretzels, potato chips, cheese puffs)

  One ounce of potato chips can contain around 150 milligrams of salt; some junk foods can have more. Instead of indulging on these salty foods, go for fresh fruits instead. Fruits are sweet enough to satisfy your cravings. They are also healthier snack alternatives when you're feeling hungry and it's too early for a meal.

• Condiments

  Capers, relish and ketchup can be very high in sodium. You can skip capers when making a salad and say no to ketchup and relish when eating sandwiches. A tablespoon of capers has more than 250 milligrams of sodium. The sodium content of the same serving of sweet relish and ketchup can range from 120 to 170 milligrams.

  Other than avoiding foods that are rich in salt, another way to lower your sodium intake is by taking the time to cook your own food. One or two dashes of table salt in a meal are enough to supply the body with its sodium requirement and give your food flavor. Using salt alternatives and other spices that takes the place of salt is another way of cutting back without settling down in bland-tasting food. Sesame seed is a good alternative to salt. Using more garlic when cooking will also make the even tastier even though you've used very little salt. But when adding salt to your food could not be avoided, use organic salt instead. This contains more minerals.

  Most people also tend to look for that pleasing level of saltiness to tell if the food tastes good. But there are more flavors than just salty. Using herbs and other spices to give your food more flavor can compensate for the absence of salt. And the senses will also respond better to food with the better aroma and taste of herbs than the stingy taste of salt. It's not good to avoid salt entirely. The key is moderation.

Sources
webmd.com
webmd.com
healthandfinesse.com