Six salty foods to watch out for

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Relaxnews

, Last Updated: 12:48 PM ET

Salty snacks and the salt shaker aren't the only ways to add too much sodium to your diet. On Wednesday, experts warned consumers of the "salty six" foods to look out for.

A new report from the American Heart Association and American Stroke Association warns that most Americans consume about 3,400 mg of sodium a day -- more than twice the AHA recommended limit of 1,500 mg.

"Excess sodium in our diets has less to do with what we're adding to our food and more to do with what's already in the food," said Linda Van Horn, PhD, RD, a research nutritionist at Northwestern University and an American Heart Association spokeswoman.

If high blood pressure and heart disease aren't enough to keep your sodium levels in check, a salty diet can also affect your appearance, causing puffiness in your face and body, swelling to make your jeans too tight, and bags under your eyes, the researchers say.

Here are the "salty six" foods to watch out for, according to the report:

1. Bread and rolls - One piece of bread can have as much as 230 mg of sodium, which adds up quickly if you consume bread at every meal.

2. Cold cuts and cured meats - Cured meats are heavy in sodium, and a serving of deli or pre-packaged turkey can have as much as 1,050 mg of sodium.

3. Pizza - One slice can have up to 760 mg of sodium. Two slices and you've reached your limit for the day.

4. Poultry - Frozen breaded chicken nuggets contain around 600 mg of salt, while even packaged raw chicken often contains added sodium. Check your labels.

5. Soup - A hearty bowl of soup warms you up quickly, but can also contain heaps of sodium - around 940 mg for one cup of canned soup. Again, prepare it fresh or keep an eye on labels.

6. Sandwiches - Seems simple enough, but combining breads with cured meats and cheeses ups your sodium, especially if you add salt-heavy condiments, such as mustard and ketchup. Aim for adding more vegetables instead, or only eating half a sandwich.



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