Friday, January 6, 2012

Where Does the Sodium Hide in Your Diet ?

Sodium can be a Killer – Where Does it Hide ?

So, from the previous post, we agree that sodium can kill you.  Let’s see where it hides in your diet and why you must do something about it.

Let’s talk about sodium and your health.

There are some foods that you know have lots of salt:
  • anchovies
  • bacon
  • cheese
  • ham
  • olives
  • pickles
  • prawns

  • salami
  • salted & dry roasted nuts
  • salt fish
  • smoked meat and fish
  • soy sauce
  • stock cubes
  • yeast extract
 However, there are also many foods that have hidden sodium. These include:
  • mayonnaise
  • soy sauce
  • pizza
  • most cheeses
  • breads
  • bagels
  • cakes
  • pies
  • frozen meats
  • sausages

  • hot dogs
  • hamburgers
  • soft drinks
  • cereals
  • sauces
  • canned soups
  • ready-to-eat meals
  • deli meats
  • ketchup & other condiments

 In these foods, the salt content can vary widely between different brands or varieties. That means you can cut down on salt by comparing brands, and choosing the one that is lower in salt. Nutrition labels can help you do this. We will talk later about how to read food labels.

And, we will talk in future posts about the problems of eating in restaurants.

But, at home, how do you reduce your sodium intake ?  Here’s some ideas:
  •  Use fresh or dried herbs and spices to flavour vegetables
  •  Avoid adding salt to your food when eating
  • Use soy sauce sparingly: one teaspoon contains about 0.36g of sodium (equivalent to 0.9g salt)
  • Buy fresh or frozen vegetables, or those canned without salt
  • Rinse canned foods, such as beans, to remove excess salt
  • Choose breakfast cereals that are lower in sodium
  • Buy low or reduced sodium versions, or those with no salt added


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  2. Thank you for your comments and greetings to Australia. I agree with your comments and will try to add more pictorial content. Much of the recent efforts have gone to the twitter account (@heart_survive) and the coordination between the two is only one way. There is also room to add more to the food section, as I do spend a lot of time on the food aspects of this topic but not much of it gets into the blog.