By DR. KOMOROFF Universal Uclick on Sep 13, 2013, at 2:22 AM Updated on 9/13/13 at 6:30 AM
Dear Doctor K: I'm trying to cut back on salt in my diet. Where does most of the salt in my diet come from?
Dear Reader: For most Americans, just 10 types of food deliver almost half of our daily sodium. Here's the list:
- breads and rolls
- cold cuts/cured meats
- pizza
- poultry
- soups
- hamburgers and other sandwiches
- cheese
- pasta mixed dishes
- meat mixed dishes
- chips, pretzels and other savory snacks
(For children ages 2 to 5, hot dogs and sausages come in at No. 3.)
The body needs some sodium to function, but too much sodium can increase blood pressure and make the kidneys work harder. High blood pressure is a leading cause of stroke, heart attack, heart failure, kidney disease and more.
Americans take in an average of 3,266 milligrams of sodium a day, or about 1 1/2 teaspoons of salt. That's well above the healthy target of 2,300 milligrams a day, or 1 teaspoon. And some authorities say that the target of 2,300 milligrams a day is too high. For people at risk for heart disease, kidney disease and stroke - such as people with high blood pressure or diabetes - a target of 1,500 milligrams a day is better.
The first step is to limit or avoid the foods on the "top 10" list. Next, be mindful when you shop for groceries.
The most sodium-heavy foods tend to be processed foods. So minimize canned or prepared foods, as well as foods that are salted, smoked or cured, such as cold cuts, bacon and cheese.
Replace processed foods with foods made from scratch. Eat more vegetables and fruits. Replace salt with herbs, spices and flavorings. When you eat out, if possible, ask that your food be made without salt. At chain restaurants, menus that list nutrition information can help you choose wisely.
Write Dr. K at
www.AskDoctorK.com or c/o Universal Uclick, 1130 Walnut, Kansas City, MO 64106
Original Print Headline: Avoid the 'Top 10' list of foods that add excessive salt to our diets
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