When it comes to eating healthy, appearances can be deceiving. Many foods that are marketed as “healthy” can actually be very high in sodium – which, when consumed in excess, can negatively impact your heart and overall health.
While these foods can be part of a balanced diet in moderation, it is important to understand what you are really consuming and how to make smarter choices for your heart.
A Quick Tip
A good rule of thumb: If something is canned or processed, it is likely high in sodium. That does not mean you have to cut it out completely, but it is best to enjoy these foods occasionally rather than daily.
1. Deli Meats
High-protein diets have become increasingly popular, and deli meats often seem like a quick and easy way to get more protein. However, most deli meats are packed with sodium to preserve freshness and enhance flavor. Even small portions can add up quickly, so try limiting how often you include them in your meals.
2. Cheese — Especially Cottage Cheese
Cheese can be a good source of calcium and protein, but it is also a hidden source of sodium. Cottage cheese, in particular, contains more sodium than many people realize. To make matters worse, many people add even more salt and pepper on top. Consider choosing lower-sodium varieties or smaller portions when you can.
3. Frozen “Healthy” Meals
Convenient, single-serve frozen meals often claim to be “light,” “fit” or “healthy,” but they can still contain high amounts of sodium for flavor and preservation. These meals can be useful in a pinch, but they should not be your main go-to. Instead, try prepping a few simple meals or snacks ahead of time using fresh or frozen ingredients.
4. Salad Dressings
Salads are often the first meal people turn to when trying to eat healthier. Unfortunately, many bottled salad dressings are filled with sodium and unhealthy fats. Try making your own dressing with olive oil, vinegar and herbs for a heart-healthier option.
5. Canned Vegetables
Canned vegetables are convenient and budget-friendly, but they are usually preserved in salty brine, making them high in sodium. If you are looking for affordable, healthy options, choose frozen vegetables instead, they are just as nutrient dense and often have no added salt.
The Bottom Line:
Many foods that seem healthy can contribute more sodium to your diet than you realize. Being mindful of labels, choosing fresh or frozen options and preparing meals at home can help protect your heart health.
The information in this should not replace professional medical advice. Always consult your doctor or healthcare provider with questions about your health or before making changes to your diet.
Leave a Reply