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High Sodium Foods You Should Know About

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High Sodium Content in Common Foods

The high sodium content of common foods has been a focus regarding my own health recently. Just the other day I was on CRON-o-meter checking the stats of a cup of Miso Soup I just had. It was almost 1,000 milligrams of sodium!

high sodium

The daily recommended allowance of sodium is around 2,300 milligrams. Now, given a person like me who has a history of high blood pressure, it is recommended that I keep my sodium intake to about 1,500 milligrams a day. So, 1 cup of Miso Soup is very close to my daily allowance.

Also high on the list is Chicken Noodle Soup at around 700 milligrams a cup, and everyone knows they eat maybe 2 cups of this at a time.

Why Avoid High Sodium Foods?

For starters, consider these facts:

  • Eating salt raises the amount of sodium in your bloodstream and wrecks the delicate balance, reducing the ability of your kidneys to remove the water. The result is a higher blood pressure due to the extra fluid and extra strain on the delicate blood vessels leading to the kidneys. —BloodPressureUK.org
  • The U.S. Food and Drug Administration recommends that individuals consume no more than 2,300 milligrams of sodium per day, and that certain groups limit intake to 1,500 milligrams per day. —HealthyEating.SFgate.com

High Sodium Foods

Here is my goto list of high sodium foods to avoid, or limit.

The list is organized with the highest sodium content at the top, based on basic serving size.

Product Per Each Sodium Content (mg)
Miso Soup 1 cup 998
Microwave Popcorn 1 bag 930
Chicken Noodle Soup 1 cup 709
Cheese Pizza 1 medium slice 644
V8 Vegetable Juice 1 cup 640
Tortillas medium size 420
Sourdough Bread medium slice 328
American Cheese 1 slice 316
Deli Ham 1 slice 300
Soy Sauce 1 teaspoon 292
Vegan Cheese 1 slice 150
Ketchup 1 tablespoon 136
Mayonaise 1 tablespoon 87
Vegenaise 1 tablespoon 85


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About the author:
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Carlos Rull is a musician living in the San Diego area. His interests include Yoga, Eastern Philosophy, Zen Buddhism, and Gardening. He plays drums, piano, and composes New Age & Ambient music, and his albums are available on iTunes and Amazon.com.

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