Processed food is a number one culprit in over-consumption of salt. Andy De Santis, RD, tells me, “From a dietary perspective, there are some usual suspects which are particularly high in salt (sodium). If you are a very regular consumer of these foods, there is a reasonable chance your sodium limit is above recommended levels. These foods include: canned goods like soups and stocks, frozen/pre-packaged meals, pickles, olives and other foods sold in preserved jars, sauces like soy sauce and ketchup, processed cheeses, and foods with added salt like nuts, crackers and chips.”
This is especially true if you’re inactive. According to Elizabeth Shaw, MS, RDN, CLT, “What I find is that people who often rely on processed foods, specifically frozen entrees, chips, and breads, have a tremendous amount of sodium in their diet compared to the recommended 2,300 mg per day, or 1,500 mg ideally for most adults.”
“When excessive amounts are consumed on a regular basis coupled with inactivity and poor lifestyle choices, clients become at higher risk for cardiovascular disease, hypertension, and other co-morbid conditions,” Shaw tells me. So avoid these foods in favor of fresh, whole, lower-sodium foods to ensure that your sodium consumption is more level.