Consuming too much sodium can result in an array of health issues. Some of the risks associated with high sodium intake include high blood pressure, digestive issues, potential weight gain, heart disease, and even stroke. That’s why it’s essential to be mindful of the sodium content of the foods you eat on a regular basis.
So, what are a few of the worst sodium-rich options out there? To find out, we spoke to health experts Naheed Ali, MD, PhD, Dr. Harsh Sheth, and Krutika Nanavati, a registered dietitian and nutritionist. They told us that you should limit your intake of deli meats, canned soups, frozen meals, fast food, sausage, bacon, salty processed snacks, salted nuts, and hot dogs if you want a healthier heart and slimmer waistline. Find all of their expert insight below!
1. Deli Meats
Often high in sodium, saturated fats, and preservatives, deli meats can contribute to elevated blood pressure and cholesterol levels when consumed regularly. The calorie-dense nature of many deli meats further raises concerns about their impact on weight, potentially leading to weight gain when included as a staple in the diet.
"Often pre-sliced and convenient, deli meats are frequently loaded with sodium and preservatives. Some varieties may also contain added sugars and unhealthy fats, negatively impacting weight and heart health," Nanavati notes.
She says that choosing processed meats may result in forgoing nutrient-rich alternatives such as fruits, vegetables, and whole grains, which play a crucial role in maintaining overall health and managing weight.
2. Canned Soups
Canned soups are a quick, convenient meal that can really come in handy when you're in a time crunch. Unfortunately, though, they're typically packed with sodium and other additives that can take a toll on your health when consumed in excess.
"Canned soups and broths are shockingly high in sodium—often over 1000mg per serving!" warns Dr. Ali. "All that excess salt triggers persistent water retention, leaving you feeling bloated instead of lean. The sodium also acts as an appetite stimulant, increasing your overall calorie intake." You're better off whipping up a healthy soup at home to freeze and save for busy nights.
3. Store-Bought Frozen Meals
Speaking of convenience, it doesn't get much more convenient than a frozen meal you can pop into the microwave and enjoy in mere minutes. But according to Dr. Ali, these are a "salt bomb waiting to happen."
"Manufacturers use heavy sodium loads as a preservative and flavor enhance," he warns. "Compounded with the high-calorie counts, frozen meals are the perfect weight loss saboteur." Instead of adding frozen dinners to your cart at the grocery store, one great solution is to cook up a big portion of a healthy recipe at home and keep the leftovers stocked in your freezer.
4. Fast Food
It shouldn't be surprising to hear that fast food comes with a plethora of health risks. One major issue with most fast food meals is the high sodium content.
"Many fast food and restaurant meals contain enough sodium to exceed daily recommended levels in one sitting!" Dr. Ali says. "The aggressive use of salt and flavor enhancers makes it really hard to resist overeating. That's a recipe for calorie overconsumption and fluid retention." Say it ain't so! There are, however, some healthy fast food options to choose from when you find yourself at the drive-thru.
5. Sausage
Sausages, a popular form of processed meat, have been associated with weight gain and an increased risk of heart disease due to their composition and processing methods. Typically high in sodium, saturated fats, and calories, sausages can contribute to elevated cholesterol levels and weight gain when consumed regularly.
"Sausages often contain various additives like nitrites, nitrates, fillers, and flavorings. They are typically high in saturated fat and sodium, contributing to weight gain and increased heart disease risk," Nanavati says.
6. Bacon
Bacon, a beloved but high-fat processed meat, poses concerns due to its elevated sodium and additive content, which may contribute to weight gain and other issues. The salt-heavy nature of bacon can lead to water retention and elevated blood pressure, among other risks.
"High in sodium and saturated fat, bacon is frequently cured and smoked, adding nitrates and nitrites. These factors contribute to weight gain and potentially increase heart disease risk," says Nanavati. Turkey bacon can be a healthier alternative when cravings strike.
7. Salty Chips and Crackers
Processed snacks like chips and crackers, although popular pantry staples for quick and crunchy snacking, can contribute significantly to bloating and weight gain due to their high sodium content. These savory treats are often laden with excessive salt to enhance flavor, but the downside is that sodium prompts the body to retain water, leading to bloating and discomfort. Moreover, the habitual consumption of salted chips and crackers can contribute to weight gain.
"Many processed chips and crackers are laden with high sodium levels, which can contribute significantly to water retention and bloating. The excessive sodium content can lead to increased appetite and calorie consumption, potentially culminating in weight gain when such snacks are consumed regularly," says Dr. Sheth. Reach for healthier snacks whenever possible.
8. Salted Nuts
Salted nuts and seeds, while offering a convenient and satisfying snack option, can potentially exacerbate bloating and contribute to weight gain due to their elevated sodium levels. These crunchy snacks are often seasoned with salt to enhance flavor, but the consequences of high sodium intake may outweigh the great taste when consumed in excess. Excessive sodium can lead to water retention, causing bloating and discomfort. Additionally, salted nuts and seeds, though rich in healthy fats, protein, and essential nutrients, can be calorically dense.
Dr. Sheth elaborates further and says "while nuts and seeds are nutritious, their salted variants introduce unnecessary sodium to the diet, disturbing fluid balance and contributing to bloating. The dense calorie profile of nuts can be compounded by high sodium, potentially leading to overconsumption and challenges in maintaining a healthy weight." In moderation, of course, nuts are a great snack, just be sure to be mindful of how much you're consuming, especially when they're salted.
9. Hot Dogs
We love indulging in a good old hot dog, especially when summer rolls around and barbecues become frequent occurrences. The combination of saturated fats, calories, and additives makes hot dogs a less-than-optimal dietary choice, potentially contributing to weight gain and adverse cardiovascular outcomes when consumed regularly.
Nanavati says, "Like sausages, hot dogs are packed with additives and preservatives. Their processed nature often means higher fat and sodium content, impacting weight and heart health." Guess we'll stick to chicken kebabs at the next BBQ.
