List of High-S alt Foods to Watch Out for

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List of High-S alt Foods to Watch Out for
List of High-S alt Foods to Watch Out for

Limiting the consumption of foods high in s alt is an important step to keep blood pressure stable and maintain heart he alth. If consumption is not limited, foods high in s alt can increase the risk of high blood pressure and its complications

S alt is a crystalline mineral made of sodium (sodium) and chloride. Although generally used as a cooking spice, s alt can also be used as a food preservative and to enhance the taste, texture, and color of food.

List of High-S alt Foods to Watch Out for - Alodokter

The content of sodium and chloride is useful for regulating fluid and electrolyte balance in the body, supporting nerve performance and function, and controlling body muscle contractions.

However, the benefits of s alt for the he alth of the body can only be obtained as long as you consume s alt in the appropriate dose, which is no more than 1 teaspoon of s alt or the equivalent of 1,500 milligrams (mg) of sodium per day.

If consumed too much, s alt can cause blood pressure to increase and trigger hypertension. This disease can cause various complications, such as stroke, malignant hypertension, heart disease, kidney damage, and even liver disease. Foods high in s alt are also included as one type of food that causes vertigo.

6 Types of Foods High in S alt

Foods high in s alt do not always come from foods that taste s alty because they are seasoned with s alt.Foods that contain lots of certain ingredients such as MSG, baking soda, baking powder, disodium phosphate, sodium alginate, sodium citrate, and sodium nitrite, are also generally classified as foods high in s alt or sodium.

You can usually find these ingredients in the following types of high-s alt foods:

1. Fast food

Most fast food or fast food contains high calories and sodium. For example, a packet of instant noodles contains about 750–950 mg of sodium or maybe more. This amount is equivalent to the sodium content of 1 slice of pizza or 1 medium hamburger.

Meanwhile, the sodium content in 1 serving of fast food fried chicken can reach 2,100 mg. The sodium content in French fries is also quite high.

In addition, processed fish and meat, such as s alted fish, smoked fish, ham, sausage, and various types of frozen food or other frozen foods are also included in high-s alt foods.

2. Canned food

Foods packaged in cans, such as corned beef and canned fish, are also generally classified as high-s alt foods. The average sodium content of these canned foods ranges from 200–700 mg per serving.

Canned vegetables and fruits are also included in the list of foods high in s alt. Half a cup of canned vegetables alone can contain about 350–500 mg of sodium.

3. Dairy products

Dairy products are a good source of calcium and vitamin D. However, consuming them too often is also not good for your he alth.

Some dairy products and their dairy products, such as cheese, butter, and margarine, are known to contain high amounts of s alt. In about 30–50 grams of dairy products, there are about 60–400 mg of sodium.

However, the amount of sodium or s alt also depends on the type of cheese, butter, or margarine. As an alternative, you can choose dairy products that are low in s alt or labeled as uns alted.

4. Snack

The next high-s alt food is a light snack, especially one that tastes s alty or savory. Examples include potato chips, s alted peanuts, crispy mushrooms, fried chicken skin, and fried foods.

Sodium content in a serving of this snack averages between 250-400 mg. The amount of s alt or sodium in a snack can be higher if more flavourings are added.

5. Instant cereal and biscuits

Cereal is one type of food that is widely consumed at breakfast. Even though they are high in fiber, most packaged cereals are also high in sodium. Some cereal products also contain a lot of sugar.

One serving of instant cereal can contain about 200–300 mg of sodium. This does not include the sodium content of a glass of milk which is usually mixed in cereals.

In addition to instant cereals, other breakfast menus that contain high sodium are biscuits, pancakes, pastries, and donuts which on average contain around 400–800 mg sodium per serving.

Besides the 5 types of food above, there are also types of high-s alt foods that we often don't realize, namely pickles, pickles, chili sauce, tomato sauce, salad dressing, soy sauce, and various instant cooking spices.

How to Reduce the Habit of Consuming High-S alt Foods

Excess s alt can have an impact on your body's he alth. If you have a habit of frequently consuming foods high in s alt, try to start reducing your intake of these foods from now on for your he alth.

There are several ways to reduce s alt intake that you can try, including:

Limit and reduce food portions

First, start by reducing the portion of high-s alt foods. If you frequently snack on high-s alt foods, try replacing them with he althier snack options, such as fruit, salad or yogurt.

Look at the packaging label

When shopping for certain foods or drinks, check the sodium levels listed on the packaging label. If available, you should choose foods or drinks that have low sodium levels. These products are usually labeled uns alted or low sodium.

Create your own food

Compared to processed food or packaged frozen food, it is better to make your own food from fresh food. When cooking these foods, reduce the amount of s alt, MSG, flavorings, soy sauce, or sauces. These foods will be he althier because they contain less s alt or sodium.

If these methods are carried out regularly and consistently, gradually your habit of eating s alty and savory high-s alt foods will decrease. As a result, you can avoid various risks of he alth problems that may occur if you eat too many foods high in s alt.

If you find it difficult to determine a he althy diet or choose foods that are low in s alt, you can consult a doctor to find out the type of food that suits your condition.

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