Decoding Hidden Sodium in Your Diet

Although sodium is essential for bodily functions, excessive salt intake is a contributor to many chronic diseases such as heart diseases, stroke, hypertension and kidney diseases..

You might think cutting out the cooking salt means you're good to go on sodium, but surprise! There's still plenty of hidden sodium hiding in everyday foods.

Examples of hidden sodium sources:

- Stock Cubes: They might be convenient; yet, they're often bursting with MSG (another bad ingredient) and hidden sodium.

- Sauces: From soy sauce to BBQ, ketchup, salad-dressings, store-bought options can be very high sources of sodium.

- Processed Meats: Deli meats, sausages, chicken nuggets, cold cuts and hot dogs are well-known for their hidden sodium content.

- Processed foods: Frozen dinners, canned & packed soups and ANYTHING instant are loaded with sodium to enhance flavor and preserve shelf life.

- Other unexpected sources: Breads, canned vegetables & canned food in general and even certain breakfast cereals. Also, according to American Heart Association (AHA), sandwiches and pizza, as combination of ingredients quickly add up.

The key to overcome hidden sodium:

1.      Become a label detective! Every packaged food has a Nutrition Facts panel. Here's what to watch for:

- Sodium content: Aim for foods with less than 5% Daily Value (DV) of sodium per serving.

- Serving size: Be mindful! Those seemingly low sodium numbers can multiply if you eat more than the listed serving size.

2.      Rinse Canned Goods: Canned vegetables and beans often have added sodium. Rinsing them can help remove some of it.

3.      Go Fresh: Fresh fruits, vegetables, and whole grains are naturally low in sodium. Fill your plate with these powerhouses of nutrition.

4.      Cook More at Home: This gives you control over the ingredients. Use fresh herbs and spices to add flavor instead of relying on salt.

Remember: Start by making small better choices: Choose fresh ingredients over processed options, explore low-sodium versions of your favorites and get creative with herbs and spices for flavor.