You’ve just come back from your annual physical with your doctor. Although the results were mostly good, your sodium intake was somewhat higher than your doctor would like, so you’ve been told to cut back on your sodium intake. Since you rarely add salt to your food, you are now somewhat confused as where all of that sodium in your diet is showing up. Where could all of that sodium be coming from?

Believe it or not, about 70 percent of Americans’ daily sodium intake is coming from prepared foods, and not just potato chips or canned mixed nuts. Sodium can be found in everything from canned soups, to frozen vegetables, to cheese, to some candy (sodium is what gives those extremely sour candies their pucker power)!

Given how sneaky sodium can be about hiding in unexpected places, how can you cut it out of your diet when it can be so hard to spot in the first place? Temecula, CA chiropractor Nathen Horst has some tips to help you reduce your sodium intake.

Dangers of Excess Sodium in the Diet

You’ve probably known for a long time that a diet high in sodium can lead to high blood pressure, which can then result in any number of serious cardiovascular problems, including a greater risk for strokes or heart attacks. What you may not know, however, is that more recent research has also linked high sodium levels to osteoporosis, cancer, and dementia.

Get Fresh with Your Food!

In almost all cases, fresh meats are a better choice than packaged as there will be less sodium. Processed meats, such as bacon, ham, and most cold cuts, are notoriously high in salt. However, if you must use them, such as for making sandwiches for your kids’ school lunches, rinse the excess salt off the meat first. One easy rule of thumb is the expiration date on the package. If that pack of lunch meat is good for four weeks or more, odds are good that it is loaded with sodium, which is often used to preserve meats.

Fresh fruits and vegetables are far superior to frozen in terms of sodium content. Even canned fruits and veggies are better, as long as you drain off all excess liquid and then give everything a quick rinse with water. If you do buy frozen fruits and vegetables, look for those that are labeled as “fresh frozen” and don’t have anything else added, such as spices, sauces, or butter.

Reading Food Labels is Fundamental

You should be reading food labels, and definitely in terms of sodium content, as sodium is often cleverly disguised or misleading. You may not expect it to be in foods that are, for example, high in sugar, such as pastry items. Looking at sodium content between two brands of the same item is also a good idea, as it will allow you to comparison shop for which will be more suitable.

Switching to a low-sodium diet may seem daunting at first. However, with a bit of common sense and awareness of just how prevalent sodium can be in items that you might not expect, you can make the switch to a healthier way of looking at your food.