The DASH (Dietary Approaches to Stop Hypertension) diet is a popular eating plan that focuses on reducing high blood pressure. It emphasizes whole foods, including fruits, vegetables, whole grains, lean proteins, and low-fat dairy. Additionally, it recommends limiting sodium intake to 2,300 milligrams per day. However, there are sneaky sources of sodium in many foods that can quickly add up. Here are six sources to watch out for:
Condiments such as ketchup, mustard, soy sauce, and salad dressings can add significant amounts of sodium to your meals. One tablespoon of soy sauce contains around 1,000 milligrams of sodium. Opt for low-sodium options or make your own condiments using fresh herbs and spices.
2. Canned Foods
Canned foods, including soups, beans, and vegetables, are often loaded with sodium. One cup of canned vegetable soup can contain up to 940 milligrams of sodium. When possible, choose fresh or frozen options. If you do opt for canned foods, look for low-sodium options or rinse them before eating.
3. Processed Meats
Processed meats such as bacon, sausages, and deli meats are high in sodium. One slice of deli meat can contain up to 250 milligrams of sodium. Choose fresh, lean meats and cook them at home rather than opting for pre-packaged options.
4. Snack Foods
Snack foods such as chips, crackers, and popcorn can be high in sodium. One ounce of potato chips can contain up to 170 milligrams of sodium. Choose low-sodium snack options or make your own snacks using fresh ingredients.
5. Baked Goods
Baked goods such as bread, muffins, and pastries can also contain high amounts of sodium. One slice of bread can contain up to 230 milligrams of sodium. Opt for whole-grain options or make your own baked goods using fresh ingredients.
Cheese can be a sneaky source of sodium, with some varieties containing up to 400 milligrams of sodium per ounce. Choose low-sodium cheese options or limit your intake to small amounts.
In conclusion, it’s important to be mindful of these sneaky sources of sodium when following the DASH diet. Opt for fresh, whole foods whenever possible and read labels carefully to ensure you’re staying within the recommended sodium limit. By making small changes to your diet, you can improve your health and reduce your risk of hypertension.