eating and living well / 202 NUTRITION /
Sodium Overload
Beware the “Salty Six”
by American Heart Association
or most people, eating foods high in salt can increase the
risk of high blood pressure, heart disease and stroke. But
avoiding this might not be as simple as passing on the
chips or pretzels. Did you know soup or bread can be some of the
worst culprits?
That’s why the American Heart Association/American
Stroke Association is increasing awareness of sodium and what
its calling the “Salty Six”—common foods loaded with excess
sodium you probably never even thought about.
Although a little each day is fine, sodium overload has
become a major concern in the United States. The average
American consumes approximately 3,400 milligrams of
sodium per day—more than twice the recommended
amount by the American Heart Association/American
Stroke Association. How can this be? For the most part, it’s
because of our food supply. More than 75 percent of sodium
consumption comes from processed foods and dining out at
restaurants.
F
Salty Six
5. Soup.
Talk about sodium overload! One cup of canned chicken
noodle soup can have up to 940 milligrams of sodium. And
remember, soup cans typically contain more than one serving,
so if you eat the entire can, you are doubling your dose.
6. Sandwiches.
We already know that breads and cured meats may be heavy
on the sodium. Now add a little ketchup or mustard and
you can easily surpass 1,500 milligrams in one sitting.
Sodium doesn’t just affect your heart health, but your physical
appearance as well. Excess sodium can cause your face to appear
puffy, increase under-eye bags and cause feelings of bloating.
For more sodium and nutrition details visit: Heart.org/Sodium
or Heart.org/Nutrition. This healthful info was provided by our
friends at the American Heart Association and is no way intended
to diagnose or treat. Patients should seek the advice of their
physician or healthcare practitioner.
1. Breads and Rolls.
We all know breads and rolls
add carbohydrates and calories,
but salt, too? One piece can
have as much as 230 milligrams
of sodium. That’s about 15
percent of the recommended
amount from one slice, and it
adds up quickly.
2. Cold Cuts and Cured Meats.
Even foods that would otherwise be considered healthy may
have high levels of sodium. Deli or pre-packaged turkey can
contain as much as 1,050 milligrams of sodium.
3. Pizza.
One slice can contain up to 760 milligrams of sodium, so
two slices can send you over the daily recommendation.
4. Poultry.
Roger Prata // Joel Ignacio
Reasonable portions of lean,
skinless, grilled chicken are
OK, but can still contain
hidden sodium. But, chicken
nuggets can be worse. Just
3 ounces of frozen, breaded
nuggets can contain nearly
600 milligrams of sodium.
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202 magazine \ october 2013 \ 202magazine.com
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