Sodium, which makes up 40% of salt, is necessary for life, but you don’t need very much . Research shows that a high-sodium diet is associated with elevated blood pressure . It is true that some people can shake that salt and not suffer from high blood pressure, while others are more sodium sensitive .


Canada’s Food Guide to Healthy Eating recommend limiting salt . If you’re hooked on salty foods, you’ll be surprised how quickly you can lose your taste for salt once you start to cut down . Most of our sodium comes not from the salt shaker but from processed foods .

However, you don’t want to be too heavy with the shaker . Try to break the automatic salting habit and take a bite before you reach for the shaker . If it needs salt, a light shake supplies only a small amount of sodium

Foods High in Sodium

  • canned or dry soups, bouillon cubes
  • pickles, olives
  • processed meats like sausages, bacon, ham, bologna
  • salted nuts, popcorn, pretzels, snack foods
  • ketchup, soy sauce, barbecue sauce
  • salted crackers
  • convenience foods such as frozen dinners,
  • dry mixes, canned foods
  • fast foods such as hamburgers, fried chicken

Choosing fresh foods as much as possible will help to keep your sodium intake in check . Examine labels of convenience foods . If sodium appears near the beginning of the ingredient list or appears several times, the product is likely high in sodium

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