Sodium is a common ingredient in many foods, but its excessive consumption can lead to various health issues. High-sodium foods are notorious for causing water retention, which can lead to bloating and discomfort. Over time, a diet high in sodium can also contribute to clogged arteries and increase the risk of cardiovascular problems. Moreover, excessive sodium intake may contribute to visceral fat accumulation, particularly around the abdomen, which poses additional risks for overall health.
We checked in with Johanna Angman, registered dietician and nutritionist; Lisa Richards, nutritionist at The Candida Diet; and Dr. Varsha Khatri, RDN, to learn about six foods to avoid because they are high in sodium and could also lead to water retention, clogged arteries, and gut fat. They said that some of the culprits are processed meats, ramen noodles, and fast food meals. Read on to discover all six.
1. Processed Meats
Processed meats are typically high in sodium due to the salt and other preservatives used during processing. The excessive sodium content in these meats can contribute to water retention in the body, leading to bloating and discomfort. Over time, frequent consumption of processed meats can also increase the risk of clogged arteries, as high sodium levels can elevate blood pressure and strain the cardiovascular system.
"Cold cuts, bacon, sausage, and deli meats are notorious for their high sodium content, contributing to water retention and increasing the risk of hypertension and heart disease," Angman says.
2. Canned Soups and Broths
Canned soups and broths are often high in sodium, as they rely on salt for flavor enhancement and preservation. The excessive sodium content in these products can lead to water retention in the body, causing bloating and swelling. Prolonged consumption of high-sodium canned soups and broths can also contribute to elevated blood pressure, which in turn increases the risk of clogged arteries and cardiovascular issues over time.
"These convenience foods often hide high sodium levels to enhance flavor and preserve shelf life. Excess sodium can lead to bloating and contribute to arterial plaque buildup over time," she says.
3. Snack Foods (Chips and Pretzels)
Snack foods like chips and pretzels are found in almost everyone's pantries, but they are notorious for their high sodium content. This high sodium intake can lead to bloating and puffiness, particularly if consumed in large quantities. Additionally, excessive sodium consumption from these snacks can contribute to high blood pressure over time, which increases the risk of clogged arteries and heart issues. Moreover, many snack foods are also high in unhealthy fats and empty calories, which can contribute to the accumulation of visceral fat around the gut area.
Angman says, "Popular snacks like chips and pretzels are loaded with sodium to enhance taste. Excessive consumption can lead to bloating and contribute to arterial stiffness and inflammation."
4. Condiments (soy sauce, salad dressings)
Condiments like soy sauce and salad dressings pack a surprising amount of sodium. This high sodium content can cause your body to retain water, leading to bloating and a puffy appearance. Just like the other foods mentioned, regularly eating these salty condiments can also raise your blood pressure, increasing the risk of clogged arteries. Plus, many store-bought versions have added sugars and unhealthy fats, which can lead to weight gain and extra belly fat.
"While adding flavor to dishes, condiments like soy sauce and salad dressings can pack a sodium punch. Overconsumption can lead to fluid retention and contribute to cardiovascular issues," Angman notes.
5. Ramen noodles
Ramen noodles, especially the instant kind, are loaded with sodium thanks to those little flavor packets. The refined carbs in ramen can also cause blood sugar spikes, which can lead to extra fat around your belly. If you love ramen, try switching to low-sodium broths and tossing in some fresh veggies and lean proteins for a healthier twist that won't impact heart health, lead to digestive issues, or cause visceral fat.
Richards says, "A single package of ramen noodles can contain up to 1,500 milligrams of sodium, which is more than half of the recommended daily intake. Refined carbohydrates, such as those found in ramen noodles, can cause blood sugar spikes and crashes, leading to increased hunger and cravings for more high-carb, high-calorie foods."
6. Fast food and restaurant meals
Fast food and restaurant meals are typically loaded with sodium, which can wreak havoc on your body. The high salt content can make you retain water, leading to uncomfortable bloating. Additionally, all that sodium can contribute to clogged arteries over time, raising your risk of heart disease.
"Consuming fast foods and restaurants can result in a high intake of sodium, leading to water retention and weight gain. Retention of water in the body caused by excess sodium eventually leads to bloating and a heavy feeling. You can control the amount of salt you consume if you cook meals at home with fresh products; this will help reduce water retention, manage weight, improve overall health, etc.," says Khatri.
