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Different kinds of salt

High sodium foods, low sodium foods & tips for eating less sodium

sodium coming off of a spoon
Sea salt on a wooden board
salt pouring onto a wooden surface into the shape of a heart
salt being put into curry

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In addition to causing water retention and potentially increasing our blood pressure, eating high sodium foods can lead to an increased risk of:

  1. Bloating (linked to water retention).
  2. Heart failure.
  3. Stroke.
  4. Osteoporosis.
  5. Headaches.
  6. Stomach cancer.
  7. Kidney disease.

Summary:

  • Water retention and high blood pressure are two of the main health side effects of eating lots of sodium
  • It can also lead to several other health issues, including heart failure, stomach cancer and kidney disease

You’ll see, because we included them in the list above, that eggs do contain sodium – generally speaking, a large, hard-boiled egg contains around 62mg of sodium.

When you compare this to other food – a large, cooked egg contains as much sodium as half a cooked chicken breast, 3oz of broiled ground beef, 4 wheat crackers, 3oz of cooked halibut and 1 cup of cooked broccoli.

Overall, fruit and veg that isn’t fresh tends to contain more sodium. High sodium fruit and veg culprits include:

  1. Sour pickled cucumber – 1 cup = 1,872mg
  2. Tinned asparagus – 1 cup = 694mg
  3. Tinned mushrooms – 1 cup = 663mg
  4. Green chilli peppers – 1 cup = 551mg
  5. Cooked green peas – 1 cup = 382mg
  6. Cooked beet greens – 1 cup = 347mg
  7. Green olives – 5 olives = 233mg
  8. Mashed sweet potatoes – 1 cup = 191mg

 

  1. https://www.nhs.uk/live-well/eat-well/salt-nutrition/#:~:text=Adults%20should%20eat%20no%20more,)%20%E2%80%93%20that's%20around%201%20teaspoon.&text=Children%20aged%3A,a%20day%20(1.2g%20sodium)
  2. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sodium-sources
  3. https://www.nhs.uk/live-well/eat-well/salt-nutrition/#:~:text=Adults%20should%20eat%20no%20more,)%20%E2%80%93%20that's%20around%201%20teaspoon.&text=Children%20aged%3A,a%20day%20(1.2g%20sodium)
  4. https://www.nhs.uk/live-well/eat-well/salt-nutrition/#:~:text=Adults%20should%20eat%20no%20more,)%20%E2%80%93%20that's%20around%201%20teaspoon.&text=Children%20aged%3A,a%20day%20(1.2g%20sodium)
  5. https://www.eatthis.com/foods-high-in-sodium/
  6. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sodium-sources
  7. https://healthyeating.sfgate.com/much-sodium-naturally-occurs-eggs-7631.html
  8. https://tools.myfooddata.com/nutrient-ranking-tool/Sodium/All/Highest/Household/Common/No
  9. https://www.healthlinkbc.ca/healthy-eating/food-sources-of-sodium
  10. https://www.cdc.gov/salt/sources.htm
  11. https://health.gov/myhealthfinder/topics/health-conditions/heart-health/lower-sodium-foods-shopping-list
  12. https://www.eatright.org/food/nutrition/nutrition-facts-and-food-labels/is-sodium-the-same-thing-as-salt
  13. https://www.bhf.org.uk/informationsupport/support/healthy-living/healthy-eating/salt
  14. https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet

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