To avoid sodium overload we should be observant on the food we eat. Without salt we can not appreciate the food. Below are the common foods which have high sodium content and should be avoided:
Raw Chicken
Check out labels on the package if it says “10% broth solution”, this means that it contains 60 mg sodium in one chicken breast. Choose chicken without a broth solution on the label.
Noodles
In a pack of a seasoned ramen noodles it has 1,434 mg sodium. Choose chicken without added broth solution. Plain Japanese ‘somen noodles’ has 280 mg sodium per cup, soba noodles has less sodium content, it has only 68 mg sodium per serving, it is fine to use Italian pasta.
Precooked frozen shrimp
Most of cooked shellfish that are frozen are processed with salt. In 3 ounces, it has 222 mg of sodium. It’s best to buy shrimp at a fish counter that are not steamed.
Frozen Dinners
Cooking your own stir fry is best. 1,870 mg of sodium is found in Swanson Hungry Man Meat Loaf, and 1,550 mg sodium in Uncle Ben’s Spicy Beef & Broccoli Rice Bowl.
Cornflakes
The best choice is to use whole –grain cereal. 2 cups of all-American breakfast cereal has 532 mg sodium. Only 6 mg is found in a chunk of shredded wheat, and less than 5 mg in 2 cups cooked oatmeal.
Ketchup and Mustard
Use only a small amount of ketchup because in one tablespoon has 167 mg of sodium.168 mg in mustard.
Cottage Cheese
Milk and hard cheese is used as a substitute for a cottage cheese a popular protein source. It contains 918 mg sodium per cup. 29 mg is the low-version of sodium content.
Smoked Trout, Salmon, or Turkey
In 3 ounce serving of smoked salmon, it contains more than 600 mg of sodium. Salmon are soaked in salt before they are smoked.
