10 Foods High in Salt

Many times we think that by moving the salt shaker off the table we are already taking care of excess consumption of salt, but the truth is that most of the consumption is through processed foods.

To put more awareness here we inform you about the foods with the highest salt content.

1. Sausages: Of all of them, the ham is the most salty cured meat derivative and that more salt provides to the diet, followed by chorizo, sausage and fuet. Among the cooked sausages, ham and cooked turkey and sausages stand out. Sporadic consumption is advised, so it is not possible to include them in the sandwiches every week.

10 foods high in salt

2. Breads: White bread, followed by white bread and toast, are the most problematic foods of this group.

3. Cheeses: Of all dairy products, cheeses are the most salty foods, including manchego, melted cheese and fresh cheeses, the three most consumed. It must be understood that cheese, due to its nutritious particularity (in addition to sodium has a lot of fat and cholesterol, especially the heaviest), is a “capricious” food to be tasted sometimes and in small quantities, not daily.

4. Ketchup: practical, versatile, indispensable if it is fast food; Two tablespoons of ketchup represent about 15% of the suggested daily sodium intake.

5. Instant Risotto: At home, you can use wine and spices for a great taste; In the envelope, probably the salt is responsible for much of the taste of a risotto.

6. Instant soups with noodles: Some of the biggest sources of extra sodium, these soups, in which your only job is to add hot water, should only be seen as a very casual food.

7. French fries and other chips: this does not fall by surprise, salty snacks are not only high in sodium but also invite you to eat more and more. Better look for an alternative such as mixed nuts without salt or homemade courgettes and seasoned with spices.

8. Cereals: not all cereals have the same amount of sodium, and some get twice as many so read the box well before throwing it in the cart.

9. Salad dressings: Again, practicality comes at a price, and flavoring a salad with these sauces can make them less light. There are exceptions, of course, the key here is to read the label well before choosing.

10. Packaged sauces: they are practical, but try to consume them occasionally, and prefer varieties with more basic flavors, since those that bring elaborate mixtures can have more salt, to highlight the flavors.

Very important to know…

The presence of salt in processed foods increased by 6% since 2010. 75% of the salt consumed comes from processed foods.

It is recommended to opt for homemade foods, which are “healthier”. Likewise, we must be attentive with the nutritional information that appears on the packages to compare the amount of salt between the different brands. If the quantity is expressed in sodium, it is necessary to multiply by 2.5 to obtain the salt content.