Reduce sodium intake, ditch cheese, soy sauce, processed meats from your daily diet

Salt is used in the cheese-making process not only to enhance flavour but also to act as a preservative. (Image: Canva)

Excessive sodium intake can have significant adverse effects on health, primarily impacting cardiovascular health. High sodium levels in the diet are closely linked to an increased risk of hypertension (high blood pressure), which is a major risk factor for heart disease and stroke. When the body retains excess sodium, it holds onto water to dilute the sodium in the bloodstream, leading to increased blood volume. This extra volume puts additional pressure on the blood vessel walls, causing blood pressure to rise.

Here are 6 food items that have maximum sodium intake listed by Delhi- based dietician Rashmi Goyal.

Processed meats: Processed meats, including bacon, ham, sausages, and deli meats, are often high in sodium. These meats undergo curing, smoking, or seasoning processes that use large amounts of salt for preservation and flavour enhancement. The high sodium content helps to extend the shelf life and improve the taste of these products, but regular consumption can contribute significantly to your daily sodium intake. This can be particularly concerning for individuals with hypertension or those at risk of cardiovascular diseases.

Soy sauce: Soy sauce is a staple in many cuisines, particularly Asian dishes. It is made from fermented soybeans and brine, which inherently leads to a high sodium content. Just a small amount of soy sauce can add a significant amount of sodium to your meal. While reduced-sodium versions are available, the traditional soy sauce is still one of the highest sodium condiments used in cooking and at the table.

Snack foods: Common snack foods like potato chips, pretzels, and salted nuts are notorious for their high sodium levels. Salt is a prevalent seasoning in these snacks, making them highly palatable and addictive. However, the frequent consumption of these salty snacks can easily lead to excessive sodium intake, contributing to health problems such as high blood pressure and increased risk of heart disease.

Cheese: Certain types of cheese, such as feta, Roquefort, and many processed cheeses, contain high levels of sodium. Salt is used in the cheese-making process not only to enhance flavour but also to act as a preservative. While cheese can be a good source of calcium and protein, its high sodium content means that it should be consumed in moderation, especially by individuals who need to monitor their sodium intake.

Fast food: Fast food items like burgers, fries, and fried chicken are generally high in sodium. The convenience and taste of fast food are often enhanced by adding large amounts of salt. Moreover, the preparation methods, such as deep frying, contribute further to the sodium content. Regular consumption of fast food can lead to a substantially higher intake of sodium, which is detrimental to cardiovascular health.

Instant noodles and packaged pasta/rice dishes: Instant noodles and packaged pasta or rice dishes often come with seasoning packets that contain very high levels of sodium. These convenient meal options are popular due to their ease of preparation and affordability, but the sodium in the seasoning packets can be alarmingly high. Consuming these products frequently can lead to excessive sodium intake, posing risks to your heart health and blood pressure.