Top 8 hidden sources of salt

Recommend to others!


After the diagnosis of heart failure, reducing salt intake in the diet is one of the first recommendations of the doctor.

Salt contributes to fluid retention and excessive amounts of sodium can aggravate cardiovascular disease. For this reason, doctors recommend that people who suffer from heart diseases should not consume more than 1500-2000 mg of sodium per day.

How can this be done? A first step would be to follow the basic rules of eating by following a diet low in salt. It will cook without salt and use various flavors such as garlic, citrus and spices. However, in many people, the sodium levels not decrease and the fault is mainly hidden salt in various foods.


1. Overview
2. Hidden sources of salt

Hidden sources of salt

The research found that there are some foods that give a person even up to 40% of the daily recommended sodium.

These include:
- Fresh bread and toasted bread (7.4%)
- Sausages and canned meat (5.1%)
- Pizza (4.9%)
- Fresh chicken meat and processed meat (4.5%)
- Soups (4.3%)
- Sandwiches (4%)
- Cheese (3.8%)
- Pasta (3.3%)
- Meat products (3.2%)
- Snacks, chips, including pretzels, popcorn, puffs (3.1%).

1. Cheese and dairy products

Salt is used for cheese production and conservation. Spicy cheeses such as blue cheese, gorgonzola, ceddar, parmesan, feta and Roquefort cheese are high in salt and contain between 350 and 500 mg per serving.

Cheese sauces often contain around 500 mg per serving. Milk has 120 mg of sodium / cup. In the case of yogurt and instant chocolate the level reaches up to 150 mg sodium. A half cup of cottage cheese with low fat has twice as much salt (360 mg) than a bag of potato chips.

2. Soups, stakes, canned food and vegetables

Consumers choose preserved products that taste good and these include especially those that contain high levels of salt. Various types of soups with different flavors have in composition between 700-1300 mg salt.

In French soup with onion, salt is found in a fairly large percentage (up to 1300 mg / serving). Canned beef stew and chili are between 1000-1200 mg / serving, while vegetable soup contains between 800-1000 mg / serving. It is important to know that a serving is only half a cup, much less than most people eat during a meal.

One last surprise is the content of certain types of canned products: a box of beans has 440 mg of sodium, while canned tomatoes can have up to 600 mg of sodium per half cup.

3. Breakfast cereals

The amount of salt found in breakfast cereals bought from the store range from 250-300 mg / serving, although many people eat more than one serving during the first meal of the day.

It is recommended to buy especially those mixed with grains or dried fruit. Even instant oatmeal contains about 350 mg per three quarters of a cup, depending on the flavor.

4. Pastry and bakery

A bagel may not be too salty, but it may contain between 500-700 mg of sodium, depending on size and flavor, while a piece of whole wheat bread contains 340 mg of sodium. Bakery products containing white flour are much more harmful than those prepared with wheat.

A slice of bread contains 132 mg of sodium and a sandwich contains double the amount. Sweet baked products can be a source of hidden salt. A donut contains about 300 mg of sodium, while a blueberry muffin contains about 250 mg of sodium.

5. Meat and smoked and dried meat delicacies

Three grams of salami (a very small portion) contains 600-900 mg sodium, 600-800 mg has a hot dog while 650 mg of bacon contains 100 mg of salt. A piece of beef jerky has more than 400 mg of sodium, while two slices of salami give you 600 mg of sodium.

There are also and sausage with a low salt content but must read the information on the label carefully as sodium value can be expressed per portion and not percentage.

6. Products labeled as having low sodium content or less salt

The most important word is “low” which refers to lower values of sodium (at least 25% less than regular version of the same product). The problem is that if the original product is characterized by high sodium content, not even 25% less salt will turn his “low sodium” food version into one with low sodium.

7. Fast-food, including healthy choices

French fries are not the best choice for those trying to avoid salt and this is not a surprise to anyone, but even those who choose a healthy meal consisting of salads or sandwiches can go wrong using sauces and dressings with high salt content.

A chicken salad, eaten in a fast food has up to 1000 milligrams of sodium, while a sandwich with grilled chicken contains about 1200 mg of sodium. A large serving of fries in fast food can have up to 350 mg of sodium. Burgers can also be a danger in terms of salt content because of the amount of cheese in their composition (about 1,500 mg of sodium – enough for one person which should follow a low-salt diet).

8. Salty sweets

Most people do not usually associate, candy with sodium. In fact, think of opposites, but many desserts are high in sodium, often because of preservatives. Puddings and pies with cream fillings may contain even 285 mg of sodium per serving.

A piece of gingerbread can have even 240 mg sodium, a piece of cake can have between 250 and 300 mg, while a slice of fruit pie give you 180 grams of sodium.

To a tray of cakes made at home add, for example, a teaspoon of baking powder containing 488 mg of sodium and a teaspoon of baking soda can even exceed 1,259 mg of sodium. Of course, not very much if you consider the amount of sodium that is calculated on a tray full of cake.



Speak Your Mind


Current day month ye@r *