Low-sodium diet: Why is processed food so salty?

Why do processed foods contain so much sodium?

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Answer

Salt (sodium chloride) helps prevent spoiling by drawing moisture out of food so bacteria can't grow. Salt also kills existing bacteria that might cause spoiling. At one time, salting was one of the only methods available to preserve food.

But today, food manufacturers have many other preservation methods available — such as refrigeration, freezing, dehydration, irradiation and chemical preservatives. So why do they continue to use salt?

There are many reasons. In addition to making food more flavorful, salt makes soups thicker, reduces dryness in crackers and pretzels, and increases sweetness in cakes and cookies. Salt also helps disguise metallic or chemical aftertaste in products such as soft drinks.

Healthy adults need only between 1,500 and 2,400 milligrams (mg) of sodium a day. However, most Americans consume more than double that amount — due in large part to a heavy diet of processed foods.

To reduce sodium in your diet:

• Eat fewer processed foods such as potato chips, frozen dinners and cured meats.
• Choose foods labeled "low sodium" or "reduced sodium."
• Don't add salt to your food. Instead, use herbs and spices to flavor foods.
• Eat more unprocessed, fresh foods, such as fresh fruits, vegetables, lean meats, poultry, fish and unprocessed grains.

Keep in mind that if you have high blood pressure, are African-American, are older than age 50, or have a chronic condition such as kidney disease or diabetes, you should aim for less than 1,500 mg of sodium a day.

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