Sodium is an essential mineral that plays a crucial role in muscle and nerve function; however, consuming too much can increase the risk of high blood pressure and heart disease. The Dietary Guidelines for Americans recommend that healthy adults limit their sodium intake to less than 2,300 milligrams per day. Be mindful of the following hidden sources of sodium in your diet.

Canned foods

One cup of chicken broth can contain up to 860 milligrams of sodium, while some canned green beans have 390 milligrams per half cup. When you incorporate these products into recipes that call for additional salt, the sodium content of your meal can escalate quickly. Always look for canned foods labeled "low sodium" or "no salt added."

Mixes

From scalloped potato kits to pancake mixes, these products can save time in the kitchen, but they may not be worth it. Many of these mixes contain flavorings that are high in sodium. For instance, some baking mixes can have up to 410 milligrams of sodium per serving. It's important to check labels carefully before deciding to use these time-saving products.

Poultry, Fish, and Seafood

Fresh chicken and fish can be healthy choices, but you shouldn't overlook the nutrition labels. Some poultry is injected with sodium, while certain fish and seafood are treated with high-sodium baths to enhance their flavor, texture, and appearance. Injected poultry can contain five to eight times more sodium than untreated poultry. Be sure to look for labels that indicate there is no added salt or sodium.

Salad Dressings

A salad full of vegetables, healthy fats, and lean protein can quickly be ruined by topping it with a high-sodium salad dressing. Two tablespoons of ranch dressing contain as much as 260 milligrams. Instead, trade bottled dressings for olive oil, flavored vinegar, and citrus juice. You can also mix your own low-sodium salad dressings (see 5 Low-Sodium Salad Dressing Ideas).

Sandwiches

When making a sandwich with bread, lunch meat, and cheese, you're combining three ingredients that are high in hidden sodium. For instance, turkey sandwiches from popular fast-food restaurants can contain as much as 1,400 milligrams of sodium! However, you can significantly lower the sodium content of your meal by opting for low-sodium bread and topping your sandwich with homemade vegetables, roasted chicken, or hummus.

Sources

• American Heart Association - Salty Six
• Mayo Clinic - Sodium: How to tame your salt habit
• Harvard School of Public Health - Salt & Sodium

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.