Don’t get it wrong. Your body needs sodium to keep the muscles functioning properly and to stay hydrated. It is also required in transmitting signals from and to the brain. It’s true that sodium is an essential compound you need on a daily basis, but as they say – too much of anything isn’t good.
The recommended daily intake of salt is no more than 2,300 mg for healthy individuals and no more than 2,000 mg for those with certain health problems. What’s that in simpler terms? This amount is equivalent to one teaspoon of salt, but just because you don’t add a teaspoon of salt in your dish doesn’t mean you are no longer taking more of what is needed. Did you know that most people in the UK and America eat too much salt? In Australia, study shows that the majority of adults consume 10 grams of salt everyday! That’s far more than the recommended daily amount.
Don’t let the foods fool you! Although they may not taste salty, it doesn’t mean they contain only a small amount of salt. Here are the top 10 salty foods that you need to avoid:
1.Bagels and pastries
According to the US Centres for Disease Control and Prevention, 65% of our daily salt consumption comes from the food we buy from stores. Although sometimes they taste blunt, rolls and breads are high in salt. If you can’t let go of those bagels, choose those that are made from whole grains instead.
2.Processed Meats
Sausages, hot dogs, bolognas and other cured meats are very tasty but can be very salty as well. Aside from this, they also contain preservatives and chemicals that may not be good for your health. Avoid eating processed meats. You can make tastier and healthier dishes from fresh meat.
3.Pizza
Saturday chill-outs with friends might be incomplete without beers and pizza but did you know that a slice of it may contain up to 5,000 mg of salt? Instead of the meaty pizza, go for the veggie one. Top it with toasted garlic, mozzarella cheese and tomatoes for a healthy, enjoyable treat!
4.Crisps and other salty snacks
Commercially-processed snacks like pretzels and crisps are loaded with sodium. Some biscuit brands are also high in salt, especially those that are flavoured.
5.Pasta Dishes
Half-a-package of ramen contains over 1,000 mg of salt. But a cup of fresh pasta has only 8 mg. So enjoy it with less salty sauce or marinara.
6.Cheese
Cheese is an all-time favourite of many. But you really don’t want to stuff a thick slice of cheese in your sandwich. A cup of parmesan or cottage cheese has over 900mg of sodium, but a healthier option would be cheddar cheese, which has only 30mg.
7.Steaks and other meat dishes
Steak can be the perfect menu for a romantic dinner date, but it may not be a good option if you are concerned about your salt intake. The greasy sauce and other condiments used to enhance its taste are the culprits! It would be better if you can prepare your own steak dish and get peakier with the ingredients.
8.Soup
Even before munching on the main course, you could be taking in lots of sodium by savouring the soup, especially if you are dining out. Research shows that 25% of our salt intake actually comes from restaurant meals.
9.Poultry products (fresh and processed)
Are you a chicken lover? Choose poultry! Go for products that have no added broth because they usually have high sodium contents. Don’t forget, reading the labels is the key!
10.Burgers and Sandwiches
Burgers sold in restaurants are really appetising but did you know that a large burger loaded with cheese, mayo and meat may contain up to 4,000 mg of salt? Experts suggest that the naturally occurring salt from these foods only account for 13%, the remaining 87% are added by the manufacturers. Instead of dining out for burgers and sandwiches, why not make your own? This way, you can choose the ingredients you want (the healthier ones).
Dear Readers,
Do you feel that you consume too much salt? Maybe you have some recipes for low salt foods?
