List of Foods High in Salt to Watch Out for

Limiting the consumption of high-salt foods is crucial for maintaining stable blood pressure and heart health. Excessive intake of high-salt foods can increase the risk of high blood pressure and its complications.

Salt is a mineral composed of sodium and chloride. Besides being used as a cooking spice, salt is also used as a preservative and to enhance the taste, texture, and color of food. Sodium and chloride help regulate fluid and electrolyte balance, support nerve function, and control muscle contraction. However, these benefits are only obtained if you consume salt in appropriate amounts, which is no more than 1 teaspoon or approximately 1,500 milligrams (mg) of sodium per day.

Excessive salt intake can cause blood pressure to rise and trigger hypertension, which can lead to various complications such as stroke, heart disease, kidney damage, and liver disease. High-salt foods can also cause vertigo, making them important to avoid for those suffering from vertigo.

Types of High-Salt Foods

1. Fast Food
   • These foods are high in calories and sodium. For example, instant noodles contain about 750–950 mg of sodium, equivalent to one slice of pizza or a medium-sized hamburger. A serving of fast-food fried chicken can reach up to 2,100 mg of sodium. Salted fish, smoked fish, ham, sausages, and various frozen foods are also high in salt.
2. Canned Foods
   • Corned beef and canned fish typically contain 200–700 mg of sodium per serving. Canned vegetables and fruits can contain around 350–500 mg of sodium per half cup.
3. Dairy Products
   • Cheese, butter, and margarine often contain large amounts of salt, ranging from 60–400 mg of sodium per 30–50 grams. Opt for low-salt or unsalted products.
4. Snacks
   • Potato chips, salted nuts, crispy mushrooms, fried chicken skin, and fried foods contain around 250–400 mg of sodium per serving.
5. Instant Cereals and Biscuits
   • Packaged cereals are often high in sodium, containing about 200–300 mg per serving, excluding milk. Biscuits, pancakes, cookies, and donuts contain around 400–800 mg of sodium per serving.

Additionally, pickles, salted foods, chili sauce, ketchup, salad dressings, soy sauce, and instant seasoning are also high in sodium.

How to Reduce High-Salt Food Consumption

1. Limit and Reduce Portions
   • Reduce portions of high-salt foods and replace them with healthier snacks like fruits, vegetable salads, or yogurt.
2. Check Food Labels
   • Read the sodium content on food and beverage labels, and choose products labeled unsalted or low sodium.
3. Cook Your Own Meals
   • Prepare meals with fresh ingredients and reduce the amount of salt, MSG, flavor enhancers, soy sauce, or other sauces used.

By routinely and consistently applying these methods, the habit of consuming high-salt foods will gradually decrease, helping you avoid various health risks associated with excessive salt intake.