Foods High In Sodium, and Senior Nutrition
You most likely are familiar with research concluding that foods high in sodium are linked to high blood pressure (which can increase risk of heart attack and stroke). One of the common elderly problems. So sodium content is crucial to good elderly nutrition. But what if you or your family genes are not what is known as “salt sensitive;” that is, sodium historically has not affected your blood pressure or fluid retention? Can you salt binge without a care? You may have it a bit easier, but one of our doctors cautioned that as we age our kidneys age as well. Our kidneys help keep sodium in balance in our bodies. If our kidneys weaken, sodium can build up in the blood, increasing blood volume, which makes the heart work harder. 
Many seniors and elderly are already on doctor’s orders to avoid foods high in sodium. But do we? And if we’re trying to be cautious in advance, what exactly can be done? Yes, cooking one’s own fresh food every day is a solution, but as we age that can become increasingly difficult. Short-cuts and convenience are needed. Foods high in sodium are not just the convenience items we pick up at the store. Sodium is also “hidden” in other additives and ingredients, such as baking soda, MSG (aka monosodium glutamate), sodium benzoate, sodium nitrate, sodium nitrite, sodium sulfite, disodium phosphate. Many of those preservatives. If there’s the word “sodium,” beware. And mineral water. And did you know some medicines contain sodium? For instance, laxatives and fizzy antacids. Alka-Seltzer (having sodium bicarbonate) contains more than 1100 mgs of sodium in a dose. High sodium is only about 10% due to our salt shaker, as you may know. Some of it is naturally present in foods, as in celery. The rest is introduced during processing. Here are some of the worst foods high in sodium -- Lunch meats, cured and canned and smoked meats and fish. Even those handy frozen chicken strips are culprits. Tomato products are basic foods high in salt, such as tomato juice and veggie juice, ketchup, tomato sauces and pasta sauces. Tomatoes do tend to taste bland without a good shake of salt. Then there are the cheeses, including cottage cheese. And breads (ever try bread without salt?). Did you know that an average slice of sandwich bread can have anywhere between 125 to 250 mgs. of sodium? And if you add meat, cheese, ketchup or spreads to your sandwich, you could have a lunch full of foods high in sodium -- already at 500 mgs. Then, of course, there are the condiments, chips or snack food. And pretty much all things pickled. Take a look at your morning cereal as well – like those seemingly harmless crispy rice types or bran flakes. Even “all natural” kinds can be foods high in salt – including natural and organic meat. Meats can be injected with a salty solution to enhance flavor and still be called natural. Much of our fun food are foods high in salt. Like cookies and candy. And wine and liquor – my Dad’s doctor took him off all alcohol for a period of time. And foods high in salt can be pricey too. High price does not mean they’re any better, including at the restaurant. Whether or not food has the actual taste of salt, does not indicate if it really contains sodium, or how much. Taste combinations can be subtle, and salt can disguise other flavors. 
Here’s a smattering of typical foods high in sodium that you may find in the stores. Or in your own freezer, fridge and cupboards. I also included organic and all-natural types. I am listing sodium content as “per serving,” indicated on various containers and packaging. Then you can do the math. 1 teaspoon of salt…..2325 mg. 
A bit of a bummer. But this will give you a comparison of high-sodium foods, and those lower. As you know, salt was originally used to preserve foods. Although we generally do not use it for this today, salt remains a standard additive to our frozen and processed foods. Why? It’s a cheap way to add a lot of flavor. And it disguises other less appealing tastes. And makes sweet seem sweeter. There has been so much recent attention about foods high in sodium and sodium in general, that the trend is to reduce salt content. Many brands and restaurants are now offering “lower sodium” options. It is important that we decrease our sodium consumption as we age. But how will our food taste? I can testify, being a former salt addict (is there such a thing?) that the taste buds do adjust. It took just a couple months. In fact, I am now so into the natural tastes of foods that foods high in salt almost seem disgusting to me. And really unhealthy. I can say I don’t miss a lot of salt at all. Natural flavors now seem more flavorful. So learning to limit foods high in salt is a boon for elderly nutrition. And we have lots of easy healthy recipes that can have sodium levels adjusted as well. Make sure to check out that page, as well as those from readers in our Share Your Healthy Snack Recipes forum.
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