Processed meats like lunch meat, hot dogs, sausage, and pepperoni should be eaten infrequently. Salt is the primary ingredient used in meat curing, which is why these foods are such major contributors to daily sodium intake. “These foods are consistently ranked among the top sodium contributors in the American diet and are also linked to higher cardiovascular risk even beyond their salt content,” Young says.
In addition, many processed meats are made from high-fat cuts to improve flavor and texture, which means they are also full of saturated fat. For example, a 3-ounce smoked sausage link contains 8.3 grams (g) of saturated fat and a whopping 774 milligrams (mg) of sodium, which is nearly half the recommended daily sodium limit for people with hypertension. It’s recommended to limit sodium to less than 1,500 mg per day if you have high blood pressure.
Additionally, the American Heart Association suggests limiting saturated fat to less than 6 percent of daily calories, or 13 g or less per day for those following a 2,000 calorie diet.
Meanwhile, even foods that seem lighter, like deli turkey, can still be surprisingly salty. A single slice of deli turkey contains 227 mg of sodium, which can add up quickly when paired with bread, cheese, and condiments.
Try to limit eating processed meats, and when you do eat processed meats, check the nutrition facts to find options that are lower in sodium and saturated fats.
Read the full article here
