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Surprisingly Salty Foods and How to Cut Back on Sodium

Sodium is something that we need for our bodies to properly function. Unfortunately, in the U.S. over-consumption of sodium is far more common. Too much sodium in your diet can lead to high blood pressure, which in turn leads to an increased risk of heart attack and stroke, amongst other health complications. The American Heart Association recommends that people with high blood pressure eat less that 1500mg per day, or less than 3/4 of a table spoon of salt, while for the rest of the population, the recommended percent daily value is 2400mg.

So where is all of this sodium lurking that’s making us sick and causing us to retain water and gain weight? Below you’ll find some of the top culprits and helpful ways to cut back on sodium.

Frozen entrees

Anything in the frozen food section, with the exception of fruits and vegetables, might have a lot more sodium than you suspect. Those “diet dinners” and quick meal options like burritos and pizza, will sabotage your nutrition plan in a few bites.

Canned anything

Beans, soups, vegetables…the list is endless. And it’s because sodium in not only a flavor enhancer, it is a preservative and helps to extend shelf life. So instead of opting for those canned raviolis, chili, or meats, check the label and make sure the sodium content isn’t outrageous.

Smoked meats

You know those sandwich meats that are everywhere – they’re loaded with salt. These meats including ones that are cured, salted or canned, use salt as a preservative and in the processing of these popular food items. Also watch out for bacon, sausage, sardines, caviar and anchovies.

Snack foods

Nuts, chips, crackers, and even sugary treats have an unhealthy amount of sodium lurking in each handful. Try buying “no-salt” options and serving yourself just a handful. Again, salt is used to extend shelf life on those chips that have been sitting on the shelf, so eliminate these from your diet!

Salad dressing

Your healthy lunch just turned into a pool of sodium after you drizzled the creamy dressing all over the top. Beware of bottled dressings and opt for simple dressings like olive oil and vinegar or try our buttermilk dressing when you want something creamy but without all of the sodium(and fat!). We use fresh herbs to give this tasty salad topper loads of flavor!


How to cut back:

    1. Don’t add salt while you’re cooking. Instead, add it at the end as you’re about to eat it. You’ll end up using a lot less this way.
    2. Read labels. Besides avoiding the list of foods above, make sure and double check all of your food labels. Even the ones you least suspect could be hiding a high amount of sodium
    3. Use spices in your cooking. Cut back on salt for flavor and use natural spices like cumin, chili powder, garlic, turmeric, celery seed, or whatever you like.
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Viance Nutrition

Hi! I'm Walt Landi the founder and CEO of Viance Nutrition. Welcome to our Blog. I maintain this Blog as a free resource for anyone wishing to improve their health. Your comments and feedback are always welcomed and you can email me direct at if you have any suggestions. Thanks. Ps. Spread the word and check out our products at :)

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