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Try These Salty Swaps

By Sara Butler

Salt makes things taste good, which is why you find it in almost everything. But too much sodium in your diet is not healthy. It turns out that about 70 percent of the excess sodium in people's diets comes from one source: pre-packaged, processed foods. Most people should only have about 2,300 milligrams of sodium per day, which is equal to about one teaspoon of salt. According to the FDA, the average American actually gets about 3,400 milligrams per day -- and that's too much. Here are some of the saltiest culprits in the American diet and what you can do to lower the amount of salt you're eating each day.


It may be surprising, but it's true: Bread has a lot of salt in it. Most slices of bread have about 230 milligrams per slice, which means two slices on a sandwich can account for 20 percent of your daily allowance of sodium -- and that's just the bread.

If you want to continue to enjoy your sandwiches, then think about using a different type of bread. You can find low-sodium bread at the store such as sprouted grain bread. Just make sure to read the nutrition information to see just how much sodium you're getting in each slice and plan accordingly.


How many times do you get home from a long day at work and simply throw in a frozen pizza for convenience? It happens, but do you know how much sodium is in that frozen pizza? One slice of pepperoni pizza can have more than 700 milligrams of sodium. So, three pieces of pizza can blow your daily sodium intake out of the water.

If you still want to enjoy a convenient frozen pizza every now and then, then opt for vegetable pizzas without the salty meats. Those have about half the sodium per slice. So, while they still aren't great at about 370 milligrams of salt per slice, they're better than the pepperoni! If you really want to be healthier, then you can make your own pizza at home and control how much sodium goes into it.


Eggs are actually really good for you and naturally low in sodium. But when you cook with eggs, such as making an omelet, it's the stuff you add that can pack it with sodium. Cheese can be very high in sodium, as can cured meats like ham or bacon. So watch what you mix with your eggs and try fresh vegetables, herbs, and even spices to help take the place of salt.

It's important to stay on top of how much sodium you eat in your diet. If you have questions, then talk to the chiropractors at The Joint Chiropractic.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Fairfax, Va.

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