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Watch out for the “salty six”

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Quick tips when trying to cut sodium intake.

Certain foods, such as canned soup, are well-known sources of sodium. But soup is just one of the “salty six” foods you should watch out for, according to the American Heart Association. The others are breads and rolls, cold cuts and cured meats, pizza, poultry, and sandwiches (a combination of cold cuts and bread that can ramp up your salt intake).

Sodium levels of the same food can vary, so choose wisely


Sodium Range

1 slice white bread

80 –230 milligrams

3 oz turkey breast, deli or prepackaged luncheon meat

450-1,050 milligrams

4 oz slice restaurant pizza, plain cheese, regular crust

510–760 milligrams

4 oz boneless, skinless chicken breast, fresh

40 – 330 milligrams

1 cup chicken noddle soup, canned prepared

100 – 940 milligrams

Most Americans consume more than twice the daily recommendation of 1,500 milligrams of sodium per day for people ages 51 and older. Too much salt in your diet is linked to high blood pressure, heart disease, and stroke. So how do you cut back? “My best tip is to read food labels and compare sodium content,” says registered dietitian Stacey Nelson, clinical nutrition manager at Massachusetts General Hospital. “A food that can be officially labeled low-sodium must contain less than 140 milligrams of sodium per serving, as a reference point. Many restaurants, especially chains, have nutrition information available for their menus.”

Nelson also recommends that you eat more fresh foods and less packaged, processed, and take-out food, which is usually salt-heavy; skip salting your food at the table; and ask that salt be withheld from your meals at restaurants.

Posted by: Dr.Health

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