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Sodium
Sodium is a necessary element in the diet and is chiefly obtained in
sodium chloride, that is, common salt. It is needed to maintain fluid
balance in the body and for other physiological functions. However, the
amount of sodium adults need daily is only 500 mg, much less than the
average amount consumed by Americans -- 4,000 mgs. If no salt were added
to food during processing or cooking, there would still be an adequate
amount of sodium in the diet.
There is a strong association between the amount of sodium consumed and
blood pressure. A low-sodium diet reduces blood pressure in people with
blood pressure in the normal range as well as in those with high blood
pressure.
Following a low-sodium diet can be challenging because salt and sodium-containing
compounds are added to most commercially prepared foods. The National
High Blood Pressure Education Programs recommends a daily intake for everyone
of no more than 2,400 mg of sodium (the amount in 1 1/8 teaspoons of salt).
The American Heart Association's recommendation for the general public
is similar: no more than 3,000 mg. These lower levels of sodium are recommended
both to help prevent high blood pressure and to treat it. A high-sodium
diet decreases the effectiveness of blood pressure medications.
People who reduce their sodium intake find that it usually
takes several weeks to get accustomed to the taste of lower-sodium foods.
People are not born with a taste for salt: it is learned.
Common Foods High in Sodium
| Food |
Sodium (mg)
|
Calories
|
| Anchovies, canned, in oil, drained (3) |
440
|
25
|
| Bacon (3 slices) |
303
|
109
|
| Barbeque sauce (1 tablespoon) |
156
|
21
|
| Barbequed beef (1 tablespoon) |
84
|
25
|
| Beef, jerky (1 oz) |
627
|
116
|
| Bologna (1 oz) |
295
|
90
|
| Bread, whole-wheat (1 oz or 1 slice) |
149
|
70
|
| Buttermilk (1 cup) |
230
|
149
|
| Canadian bacon (3 oz) |
1315
|
157
|
| Catsup (1 tablespoon) |
178
|
16
|
| Cereal, cornflakes (1 oz or 1 cup) |
302
|
103
|
| Cheese, American (1 oz) |
406
|
106
|
|
Cheeseburger, large, single meat patty
(4 oz raw)
w/ catsup, lettuce, onions, mayonnaise, mustard, tomatoes
|
787
|
324
|
|
Chicken, breaded & fried, breast & wing
(2 pieces)
|
536
|
249
|
Chicken-fried steak, prepared in restaurant
(12 oz) |
1281
|
1066
|
Cornbread, prepared w/ whole milk, eggs,
oil,
3" x 3"' x 2" (1 piece) |
190
|
123
|
| Corned beef (3 oz) |
964
|
213
|
| Cottage cheese, 2% fat (1/2 cup) |
459
|
101
|
|
Burrito w/ beans, cheese, beef (2)
|
875
|
518
|
| Doughnut, cake-type, plain, 4" diameter
(1) |
175
|
304
|
|
Egg drop soup (1 cup)
|
1064
|
90
|
|
Fish sandwich w/ tarter sauce & cheese (1)
|
1403
|
507
|
| Frankfurter (1) |
642
|
102
|
|
French fries (4 oz)
|
224
|
332
|
|
Fried rice (1 cup)
|
411
|
223
|
|
Hot dog, frankfurter, or weiner with chili and cheese, bun not
included (1)
|
531
|
143
|
| Luncheon meat, olive loaf (1 oz) |
374
|
76
|
Macaroni & cheese, prepared w/ whole
milk
(1 cup) |
1152
|
482
|
| Olives, green (10 small) |
696
|
34
|
| Pastromi, beef (1 oz) |
380
|
41
|
| Peanuts, salted, dry-roasted (1 oz or 28
nuts) |
123
|
165
|
| Pepperoni (1 oz) |
578
|
141
|
| Pickle, dill, 3 3/4" long (1) |
833
|
12
|
Pizza, cheese
(1/4 of a large pizza 12" diameter) |
449
|
162
|
| Popcorn, commercially popped, "buttered"
& salted (6 cups popped) |
984
|
637
|
| Potato chips (1 oz) |
183
|
156
|
Potato salad, prepared w/ mayonnaise
(1/2 cup) |
293
|
209
|
| Pretzels (1 oz or about 5 pretzels) |
486
|
108
|
| Rice, seasoned mixes, prepared w/ margarine
(1 cup) |
785
|
275
|
| Salad dressing, French (1 tablespoon) |
190
|
56
|
| Salad dressing, Italian (1 tablespoon) |
133
|
62
|
| Salami (1 oz) |
527
|
119
|
| Salt (1 teaspoon) |
2358
|
0
|
Sausage, pork, smoked,
4" long x 1 1/8" diameter (1 link) |
880
|
251
|
Soup, chicken noodle, prepared w/ water
(1 cup) |
951
|
76
|
| Soy sauce (1 tablespoon) |
911
|
8
|
|
Sweet & sour chicken (2 cups)
|
3005
|
1183
|
| Tomatoes, canned, stewed (1/2 cup) |
347
|
37
|
| Tuna, canned in oil, drained (3 oz) |
301
|
168
|
| Vegetable juice cocktail (6 fl oz) |
490
|
34
|
|
Wonton soup w/4-5 wontons (1 cup)
|
1001
|
235
|
| Worcestershire sauce (1 teaspoon) |
49
|
3
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Nutrient values from Nutrition Data System
for Research version 4.02, Nutrition Coordinating Center, University of
Minnesota, Minneapolis, MN.
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