Find the Hidden Salt in Your Diet

For most people, a "no salt" diet means not putting salt in the food that you’re cooking or eating. The recommended amount of daily salt intake should not be more than 2,300 mg – that’s about a teaspoon of salt a day.

Yes, you did not reach for the shaker the whole day or even the day before. Surely you’re sticking to your "no salt" diet religiously? Guess again. You finished off the entire bag of potato chips? Salt. You ate how many pretzels? Salt. Packaged food? Salt. These three make-up of about ¾ of the sodium we eat. The best way to cut back on your salt intake is to avoid foods with hugs amounts of hidden salt.

Prepared foods

Prepared foods are convenient. That’s the reason for their very existence. But whoever said convenience doesn’t come at a price? Here are some perpetrators who rack up the sodium in your diet:

soups, vegetables, chilies and pastas in cans or soup-powder mixes, processed meats, shellfish and other seafood, instant-cooked cereals, frozen dinners like pot pies, baked beans, breakfast cereals, bread products such as crumpets, bagels and ciabatta, pizza, sandwiches, sausages.

And it’s not just limited to prepared or processed foods. Some of that salt made its way into your system through the following:

Pancake, muffin and other bread mixes, Salted butter or margarine, Salad dressing, Tomato ketchup, mayonnaise and other sauces, cooking and pasta sauces Dutch-processed cocoa and instant cocoa mixes, Instant noodles, rice and potatoes, anchovies, gravy granules, ham olives, pickles, prawns, salami, salted and dry roasted nuts, salt fish, smoked meat and fish, soy sauce, stock cubes, yeast extract.

Health foods

Health foods may not be all that healthy like they claim to be. Here are some of the "health foods" that made you unhealthy by packing all that salt:

Soy protein foods products like marinated tofu or miso. Processed cheeses including American, blue, Roquefort, Parmesan cheese, feta and cottage cheeses. Milk-based drinks including buttermilk Premade Asian foods made with teriyaki or soy sauce (unless you can control the sauce content) Cold cereals containing 200 milligram or more of sodium.

Not-so-sweet sweets

Even the sweetest of cakes, pies, cookies and pastries can contain a hefty dose of salt sometimes. Even some ice-creams have salt.

Bottom line, check labels, list of ingredients and nutrition facts conveniently located in front and at the back of the packaging of every product before you buy. And since most of the products today are prepared, canned or processed, you cannot totally avoid them. But try cutting down on your intake of these kinds of food. And try to get hold of all natural, all organic foods and ingredients, which are rare in this day and age.