Do you ever crave salt? We all love a good salty snack now and then, but eating high sodium foods could have a number of adverse health effects, including bloating and acid reflux. The reference daily intake (RDI) for salt is 2,300mg, or about 1 tablespoon. However, the average American takes in about 3,400 mg, which is way higher than it should be! Most of this comes from prepackaged, processed foods, as sodium is used frequently as a preservative. While it’s generally safe to use the salt shaker on your dining table to add flavor to your meals, it may be better to avoid junk food when possible, as that’s usually the culprit of a diet too high in sodium.
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Beyond bloating and acid reflux, sodium could also negatively affect your heart when you eat too much of it. “A diet habitually high in sodium intake leads to higher risk for heart attacks, strokes, kidney disease and eye problems—particularly in people with elevated blood pressure and who are salt sensitive,” says Andrew Odegaard, Associate Professor and Ph.D., for the University of California, Irvine.
So, what are the worst foods to eat if you’re trying to watch your sodium intake? According to Odegaard, this isn’t so black and white. “There are no foods which should be banned, but many should be “occasion” foods rather than habitual foods,” he says, “The best approach for limiting high sodium foods would be to emphasize foods in your diet pattern you prepare yourself, or are minimally processed with sodium additions, as this is what one can control on the individual level.”
Chips
This includes pretzels and crackers as well. “These food products are ubiquitous, are usually high sodium, ultra-processed, and have a generally poor nutritional profile,” Odegaard says, “Generally they’re consumed or accompanied by other salty/processed foods, or simply as a snack.” He recommends vegetables, especially carrots or celery sticks, as a good swap if you’re using them for dipping.
Fast Food
Odegaard names fast food of any kind, including pizza, as typically very high sodium foods that should be enjoyed in moderation. “All these sources are ubiquitous and market their food as meals and snacks.” He says. If you’re looking for something savory as a snack, he recommends swapping them out when possible for things like roasted peanuts or tree nuts of any kind. Nuts are not only salty but also filling, and a good source of fatty acids and protein.
Breakfast Cereals and Snack Bars
“Many brands and foods under this category which are consumed for snacks are highly processed and have high sodium levels,” he says, “Rather than reaching for these a good swap could be a whole piece of fruit, like an apple, pear, or orange.”
Deli Meat Sandwiches
Oftentimes sandwiches are made with highly processed foods, which is why Odegaard warns against them. “Processed meats, baked goods (particularly shelf stable), and cheese are common snacks high in sodium.” Consider cooking the meat you use on your sandwiches yourself, and read the labels of all your ingredients closely to watch for high sodium content.
If you’re trying to be mindful of your sodium intake, avoiding processed and prepackaged foods when possible is a very helpful tool. While all things are fine to enjoy in moderation, knowledge is power. Being aware of what you’re eating and what it’s made of is key to taking control of your wellbeing and leading a healthy lifestyle.
